CrossFit9 – CrossFit WOD

Lift & Run

Lift & Run (Weight)

For Load:

10*7*5*3*1

Strict Press

Deadlifts

400m run

Rest and Increase weight each set after the run
(~30 min)

Press and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.

Metcon

“Death Race” (Time)

5 rounds for time

15/10 cal echo bike

10 burpees

(15 min cap)
Start anytime when finished with lift & run

Push-ups – Variations (Checkmark)

Experiment with each variation; Perform 5-10 reps of each:

diamond

staggered

long hollow

wide

archer

clapping

parallette

ring

Push-ups – Variations

Different variations of push-ups

CrossFit9 – CrossFit WOD

Lift & Run

Lift & Run (Weight)

For Load:

10*7*5*3*1

Strict Press

Deadlifts

400m run

Rest and Increase weight each set after the run
(~30 min)

Press and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.

Metcon

“Death Race” (Time)

5 rounds for time

15/10 cal echo bike

10 burpees

(15 min cap)
Start anytime when finished with lift & run

Push-ups – Variations (Checkmark)

Experiment with each variation; Perform 5-10 reps of each:

diamond

staggered

long hollow

wide

archer

clapping

parallette

ring

Push-ups – Variations

Different variations of push-ups

CrossFit9 – CrossFit WOD

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)