CrossFit9 – CrossFit WOD
Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 4-6 reps)
3 Count Descent
2 Count Hold
Fast Ascent
Warm-up in 1-2 sets, then complete 4 challenging sets of 4-6 reps.
Accessory: 3 x 15 banded glute bridge
Metcon
Metcon (Time)
3 rounds for time:
30 sit-ups
25 calorie row
20 single arm alt DB snatch
L1: 25/15+
L2: 35/25+
L3: 50/35+; DB weighted sit-ups
CrossFit9 – CrossFit WOD
Strength
A: Strict Press (Work up to a heavy set of 3)
Then, backoff to 80% of that number for 2 x 5.
Accessory: 2 x 15 leaning lateral raise per arm
B: Pendlay Row (3 x 8-12)
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP:
3*6*9*12*15*18*etc
Deadlifts
Push-ups
*40 double unders
L1: 95/65
L2: 205/135
L3: 225/155; strict handstand push-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
30 minute AMRAP:
400m run
20 sumo deadlift high pull
20 toes to bar
30 thrusters
30 calorie echo bike
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (4 x 8-12 reps)
http://youtu.be/mvBTGx5zu5I
Warm-up 1-2 sets, then complete 4 challenging sets of 8-12 reps.
Metcon
Metcon (AMRAP – Reps)
Buy-in or Cash-out: 2000m bike erg
Then…
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Box jump overs
KB swings
Buy-in or Cash-out: 50/40 calorie ski
L1: Y/B
L2: R/G Russian
L3: R/G American
CrossFit9 – CrossFit WOD
Strength
Tempo Deadlift (4 x 4-6 reps)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Warmup in 1-2 sets then complete 4 challenging set
Accessory: 3 x 10 cossack squats
Metcon
Metcon (Time)
5 rounds for time:
15/12 calorie echo bike or ski
10 overhead squats
5-4-3-2-1 ring muscle ups
L1: 45/35; 10-8-6-4-2 ring dips or box dips
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Stamina
800m Run (Time)
Max Effort 800m Run
2 rounds, rest 1:1 between
L3: 3 rounds
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Metcon
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 4-6)
3 Count Descent
2 Count Hold
Fast Ascent
Warmup in 1-2 sets then complete 4 challenging sets of 4-6 reps
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
Buy in: 350m/300m row
8 wallballs
6 burpees over bar
4 power cleans
Rest 90 seconds
L1: 95/65
L2: 115/85
L3: 175/115
CrossFit9 – CrossFit WOD
Weightlifting
Snatch Complex (12 minute EMOM)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Work your way up
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP:
2*4*6*8*10*12*etc
Front rack lunges (total reps)
Pull-ups
*150m ski or 100m run sprint
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 5-8 per leg)
Warm-up in 1-2 sets, then complete 4 challenging sets. First sets should be completed at higher end of rep range, as weight increases, move toward lower end of rep range.
Accessory: 3 x 30 sec – 1 min clam shell hold
Metcon
Metcon (AMRAP – Reps)
3 x 5 minute AMRAP:
250m row or 200m run
12 deadlift
8 handstand push up
Rest 90 seconds between rounds
L1: 95/65; push-ups, pike push-ups, or seated strict press
L2: 205/135
L3: 225/155; strict HSPU
*pick up where you left off*