CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
15 minutes of practice.
Parallette drills, low and high ring drills, floor drills.
Metcon
Metcon (Time)
2 rounds for time:
800m run
15 squat cleans
8/6 ring muscle ups
L1: 45/35; 15 dips
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
18 minutes to achieve
Strict Press (Find today’s 1 rep max, followed by 3 x 5 at 75%)
Accessory: 3 x 10 banded lat pull-down
Metcon
Metcon (Time)
Buy in: 20 calorie echo bike or 30 calorie ski
5 rounds for time of:
20 wall-ball shots (20/14#)
10 deadlifts
Cash out: 20 calorie echo bike or 30 calorie ski
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Weightlifting
Metcon (Weight)
12 minute EMOM:
1 power snatch
+ 2 overhead squats
L1: 45/35
L2: 115/85+
L3: 155/105+
Metcon
Metcon (AMRAP – Reps)
12 minutes AMRAP:
5 front squats
10 chest-to-bar pull-ups
30 double unders
L1: 75/55
L2: 155/105
L3: 185/125
Finisher
()
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
30 minute AMRAP:
1000m row
80 KB swings
60 burpees
400m run
40 toes to bar
20 back rack reverse lunges (20R/20L)
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Back Squat (4 x 10)
3 x 10R/10L bottoms up KB press
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
1: 1 Turkish get-up (1R/1L)
2: 5/3 strict pull-ups
L1: B/P; rack pull-ups or pendlay rows
L2: G/Y; 5/3 strict pull-ups
L3: R/G; 7/5 strict pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
10/8 calorie echo bike
20 sit-up
15 box jump
8 bench press
L1: 45/35
L2: 115/65
L3: 155/95
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
For time:
3 x 500m ski
1:1 rest between
Score = slowest round
Metcon
Metcon (Time)
For time:
400m run
30 air squats
21 hang power cleans
400m run
30 air squats
15 hang power cleans
400m run
30 air squats
9 hang power cleans
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
18-20 minutes
Deadlift (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)
Metcon
Metcon (AMRAP – Reps)
3 x 5 minute AMRAP:
150m row
14 front rack lunge (7/7)
12 push up
Rest 90 seconds between rounds
L1: 45/35
L2: 75/55
L3: 95/65
*pick up where you left off*
CrossFit9 – CrossFit WOD
Skill
Front Squat (1 rep max)
20 minutes to establish today’s 1RM
Metcon
Metcon (Time)
9 rounds for time:
8 pull-up
7 thruster
L1: 55/45
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2, alternating rounds…
15 minute AMRAP:
100m run
10 wallball
10 KB swing
Rest 2 minutes
15 minute AMRAP:
150m ski
8 sumo deadlift high pull
8 push press
L1: 45/35
L2: 75/55; R/G – Russian
L3: 95/65; R/G – American