On this week’s episode of the #9Nation podcast, Coach Byron joins Coach Kyle to talk diversity, equity, and inclusion in the fitness space. This conversation details Byron’s own experience joining CrossFit9, the importance of impactful inclusion in the fitness industry, and what barriers remain in welcoming more LQBTQ+ athletes and BIPOC athletes to our community…. Read more »
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 200m farmer carry 20 goblet split lunges 20 heavy KB swings 20 heavy KB/DB sumo deadlift L1: B/P L2: G/Y L3: R/G Metcon (AMRAP – Reps) 10 minute EMOM: 30 second ski sprint or row Score = Total accumulated calories
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 4) Accessory: 3 x 15 banded tricep push-downs Push Jerk (3 x 2) Metcon Metcon (Time) For time: 27-21-15-9 Calorie echo bike or ski Deadlift Handstand push-up L1: 95/65 L3: 205/135 L3: 225/155
CrossFit9 – CrossFit WOD Skill Tempo Front Squat (5 x 4) 3 seconds down 3 second hold Explosive upAccessory: 3 x 12 Single leg deadlift Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches… Read more »
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) In teams of 2; 30 minute AMRAP: Buy in: 1 mile run (together) Immediately into as many rounds as possible of… 10 wallballs 6 HSPUs 3 hang power cleans (Partner 1 completes one full round, then switch to partner 2, and so on) Cash out: 4K… Read more »
CrossFit9 – CrossFit WOD Skill Tempo Overhead Squat (5 x 5) 3 count down 3 count hold fast upAccessory: 3 x 8 (per side) bottom-up KB press Metcon Metcon (Time) For time: 50 calorie echo bike 70 alternating DB snatch 90 sit-ups 1000m ski or row L1: 25/15+ L2: 35/25+ L3: 50/35+Athletes may start at… Read more »
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (1 rep max) General scheme to follow when attempting a new 1RM… Warm-up Set 1 (4-5 reps): 50% 1RM Warm-up Set 2 (4-5 reps): 60% 1RM Warm-up Set 3 (2-3 reps): 70% 1RM Warm-up Set 4 (1-2 reps): 75-85% 1RM Warm-up Set 5 (1 rep): 90-95% 1RM Attempt… Read more »
CrossFit9 – CrossFit WOD Skill Turkish Get Up (5 x 2 (per side)) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 400m run 30 KB swings 200m heavy d-ball carry 10/8 strict pull-ups or rack pull-ups L1: B/P; 30+lb Dball L2: G/Y; 50+lb Dball L3: R/G (Russian); 60+lb Dball
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Accessory: 3 x 12 lateral raise Push Press (3 x 3) Metcon Metcon (Time) 5 RFT: 8 Deadlift 12/10 Calorie Echo bike 15 MB clean (20/14#) L1: 95/65 L2: 205/135 L3: 225/155
CrossFit9 – CrossFit WOD Skill Deadlift (6 x 2) Accessory: 3 x 10 rower in-outs (per leg) Metcon Metcon (Time) For time: Buy in: 1000m row 30-20-10 KB swing Pull-up Burpees Cash out: 800m run L1: B/P; 25/20+ L2: G/Y; 50/35+ L3: R/G; 70/50+