CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

Set 1:

• Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.

Athlete 1 | 15 pulls on the rower (easy pace)

Athlete 2 | Alternating Spiderman stretches

Set 2:

• At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

Athlete 1 | 15 pulls on the rower (18-20 strokes-per-minute pace)

Athlete 2 | Good mornings + jump

Set 3:

• At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

Athlete 1 | 15 pulls on the rower (22-24 strokes-per-minute pace)

Athlete 2 | Kang squats

Set 4:

• At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

Athlete 1 | 15 pulls on the rower (26-30+ strokes-per-minute pace)

Athlete 2 | Up-downs

240808 (Calories)

– RX –

On a 10:00 clock:

1,600-m run

Max calories on any machine in the remaining time

– INTERMEDIATE –

On a 10:00 clock:

1,200-m run

Max calories on any machine in the remaining time

– BEGINNER –

On a 10:00 clock:

800-m run

Max calories on any machine in the remaining time

Post-workout: (Checkmark)

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Reps)

On a 10:00 clock:

1,600-meter run

Max crossovers in the remaining time