CrossFit9 – CrossFit WOD
CrossFit Open 25.2
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
CrossFit Open 25.2
Warm-Up (No Measure)
1 round for quality
20 tib raise
20 calf raise
20 pogo jumps
20 sec hang
5/5 Thoracic rotations
5/5 Open books (T-Spine rot.)
10/10 standing windmills
20 sec supinated hang
20 penguin jumps
10/10 single arm rotational ring rows
Skill
Turkish Get Up (5 x 2 per arm)
We are doing these again, plus an extended T-Spine warm up because… last week in 25.1 we witnessed the majority of the world has limited ability to lock out their elbows overhead… What does this say about the quality of training being performed? You need this ability in order to achieve your full fitness potential. Anything less means that you are not functionally increasing your fitness through full range of motion. Many people (games athletes included) have extraordinary work capacity, but are largely dysfunctional in terms of biomechanics.
Metcon
CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here
CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (weight 1)
18 pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
A different kind of WOD
To failure (AMRAP – Reps)
3 rounds all to failure:
2000m bike erg (fast)
Sit-ups/ghds
Romanian deadlift (weight 1)
Strict P ull-ups
Bench press (weight 2)
Barbell bent over row (weight 1)
Plank hold
L1: weight 1: 75/55; weight 2: 95/65
L2: weight 1: 95/65; weight 2: 135/95
L3: weight 1: 135/95; weight 2: 185/125
Keep doing reps until failure or near failure, then move directly into the next exercise. Spotter is required for bench press!
Pistol Squat Accessory
Pistol Squat Accessory (Checkmark)
3 rounds :
5/5 Candlestick pistol roll
10 sec Bottom of pistol hold (on last rep)
No holding the foot
scale to regular candle stick roll, and/or to elevated on mats
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Strength
Glute Bridge and Split Squat Superset
Barbell Glute Bridge (5 x 8)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
superset with split squat eccentrics
Pistol Strength (Checkmark)
Eccentric deficit split squat
3 x 5 w/ 5 sec down tempo
Recording Load and Time
Only use below to log your Back Squat weight and your best row time
Row, Squat, Row
Metcon (Time)
1k row for time
Then,
5-4-3-2-1 for load:
Back Squat (heavy)
Then,
1k row for time
rest as needed for the back squat sets
25 min cap
Back Squat (record weight here)
1000m Row (Time)
Max Effort 1000m Row
record time here
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Strength
Handstand/Inversion Practice (Time)
Crow
Tuck Headstand
Singe Leg Tuck Headstand
Headstand -→ Virtuous Headstand
Handstand K-kicks
Split handstand
Tuck Handstand
Straddle Handstand
Pencil Handstand
facing away from wall
wall facing
Freestanding Handstand (variations)
Strict Handstand Push-Up
Press to Handstand
variations on wall
Metcon
Metcon (Checkmark)
18 minute AMRAP
5/3 ring muscle-up
10 single arm db clean and jerk
20 box jumps
Pistol Squat Accessory
Pistol Accessory (Checkmark)
3 rounds for quality :
10 gymnastics air squats
20 sec Copenhagen plank per side
legs/knees remain together all the way down
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Metcon (Time)
Buy-In: 15-12-9
Muscle snatch
rest 1 min after each set
Then,
5 rounds for time
200m run
20 kb swings
Cash Out: 15-12-9
Muscle snatch
rest 1 min between sets
Muscle Snatch (log weight here)
rest 1 minute between sets
The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.
Pistol Squat Accessory
Pistol Accessory (Checkmark)
3 rounds:
5 Deficit Jefferson curl with pause
6 + 6 sec hold Single leg compression pulses (per leg)
hold on last rep
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Skill
Squat Clean Thruster (5 x 1)
Metcon
Metcon (Weight)
For Load:
*20*15*10*5*
thrusters (increase weight each set)
*250m row or ski
every set should be a near max weight for that # of reps
Pistol Squat Accessory
Pistol Strength (Checkmark)
2-3 rounds for control:
10/10 single leg touch down (low box)
10 kang squats
single leg touch down : balance and slow on the way down
kang squat: focus on pulling butt close to the heels and most upright chest as possible
CrossFit9 – CrossFit WOD
CrossFit Open 25.1
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (5 x 2 per arm)
Accessory – Pick one : (in order from easiest to hardest)
3 x 20 Hip Extensions
3 x 10-20 GHD Back Extensions
3 x 10-20 Hip and Back Extensions
3 x 5-10 Nordic Curls or GHRs
CrossFit Open 25.1
CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here
CrossFit9 – CrossFit WOD
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
4 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 2 min accumulate
Back Scale x 2 min accumulate