CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 8-12 reps)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 10 split squat per side (no elevation)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
*5*10*15*20* etc
Power cleans
Toes to bar
*200m run (must run for Rx)
L1: 45/35
L2: 105/75
L3: 155/105
Score = total reps of power cleans and toes to bar
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1 mile run
30 bench press
60 box jump overs
90 KB swings
L1: 45/35
L2: 135/65
L3: 155/95
CrossFit9 – CrossFit WOD
Strength
Strict Press (Work up to a heavy set of 3)
Then, backoff to 80% of that number for 2 x 5
Pendlay Row (3 x 8-12)
Metcon
Metcon (Time)
2 rounds for time:
10 bar muscle ups
20 handstand push-ups
30 deadlifts
40 wallballs (20/14#)
L1: 95/65; 30 pull-ups or ring rows
L2: 205/135; 20 chest-to-bar pull-ups
L3: 225/155; 10 bar muscle ups
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 12 single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 rounds x 1 minute stations, each for reps:
1. Overhead squats
2. Burpees over bar
3. Calorie echo bike or ski
4. Rest
Score = total reps
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In teams of 2… relay style
30 minute AMRAP:
100m run
6 hang power cleans
10 pistols
L1: 45/35; 30 air squats
L2: 115/85
L3: 165/115
CrossFit9 – CrossFit WOD
Strength
Romanian DeadLift (RDL) (4 x 6-8)
Accessory: 3 x 12 Lateral step-ups
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14-etc
DB or KB lunges
Toes to bar
L1: 25/15+
L2: 35/25+
L3: 50/35+
Rest 2-3 minutes
8 minute AMRAP:
2-4-6-8-10-12-14- etc
Push-ups
KB swings
L1: Y/B+
L2: G/Y+
L3: R/G+
CrossFit9 – CrossFit WOD
Weightlifting
Snatch Complex (EMOM 12)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP:
2-way sled push
20 box jumps (24″/20″)
20 DB snatch (10R/10L)
20 DB sit-ups
L1: 20/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Complete as many as possible in 35 minutes: (In any order)
1. Row 2,000m
2. 400m sled pull (bodyweight)
3. 200 air squats
4. 100ft handstand walk or 300ft bear crawl
5. 40 D-ball over shoulder
L1: 40+/30+
L2: 70+/50+
L3: 90+/75+
CrossFit9 – CrossFit WOD
Weightlifting
Push Jerk (5 x 2)
Accessory: Bent over KB row 3 x 15/arm
Metcon
Metcon (AMRAP – Reps)
For time:
27*21*15*9*
Deadlift
Burpees over bar
*12/10 calorie ski or echo bike
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 15/side banded lateral steps
Metcon
Metcon (Time)
For time:
800m run
15/12 ring muscle ups
30 hang squat cleans
50 calorie ski
L1: 45/35; 30 box/ring dips
L2: 96/65
L3: 135/95