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*
CrossFit9 – CrossFit WOD
Strength
Sled Push (18 minutes to find)
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP:
1000m bike erg
14 alternating DB snatch (7R/7L)
12 strict toes to bar
100m farmer carry
L1: 25/15+; strict hanging knee raise or knee to elbow; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
2 rounds for time:
800m run
50 wallballs (20/14#)
40 KB swings
30 box jump overs (24/20″)
20/15 strict pull-ups
L1: Y/B; ring rows; step-ups
L2: G/Y
L3: R/G