CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (4 x 6)
3 seconds down
3 second hold
Explosive up
4 x 12R/12L Monster Walks between
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Power clean
HSPU
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
4 x 12 banded tricep pulldowns between sets of push press and push jerk
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For time:
1 mile run or 2000m row
30 SDLHP
100 wallballs
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
10 minutes to complete…
3 Supersets:
12 Sumo Romanian deadlift
16 Heavy DB reverse lunge
20 Stagger stance DB good morning (10R/10L)
Metcon
Metcon (No Measure)
A. 10 minute alt EMOM: (;40 work/:20 rest)
1. D-ball over shoulder
2. D-ball march
B. 10 minute AMRAP:
10/8 Calorie echo bike
20 Quadruped shoulder taps
*Split into two groups, one starts at A, the other starts at B.
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alt EMOM:
1. 5 strict pull-ups
2. 7 ring dips
L1: 10 rack pull-ups; 10 box dips
L2: 5/7 strict pull-ups; 7 ring dips
L3: 7 strict pull-ups; 10 ring dips
Metcon
Metcon (Time)
27*21*15*9*3
Back Squat
Burpees
*250m ski or row
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 3)
Banded standing glute kickbacks 3 x 10R/10L
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Banded standing glute kickbacks 3 x 10R/10L,
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
50 double under
30 power snatch
30 push-ups
75 double under
20 hang power snatch
20 push-up
100 double under
10 squat snatch
10 push-ups
L1: 45/35 all
L2: 95/65; 105/75; 115/85
L3: 105/75; 115/85; 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (5 x 4)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Banded hamstring curl 3 x 12
Metcon
Metcon (Time)
4 Rounds for Time:
400m run
12 strict press
24 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
Our August Specialty Class is here by popular demand: Gymnastics!
When it comes to all-around coordination, body control, and spatial awareness, gymnasts rule the athletic world.
In CrossFit we might not ask you to do back handsprings, but having a good grasp of the fundamentals can be helpful with nearly every aspect of your movement, bodyweight or not.
Host-Coach Megan sits down with our resident gymnastic specialist, Coach Dane, to talk all about our newest class.
If you’re interested, join us Sundays 10:30 AM during August. Be sure to reserve your spot in Wodify, as spots fill up fast! Reservations open 48 hours ahead.
And don’t forget our quick announcements about restarting Grit Squad and t-shirt pre-orders.
LISTEN + SUBSCRIBE
Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!
Click here to find us on your favorite podcast platform.
LISTEN HERESHOW NOTES
00:00 – Announcements: Grit Squat + T-shirt orders
00:55 – Intro
01:27 – New gymnastics class! What, when & why?
02:24 – What are gymnastics in the scope of CrossFit?
03:00 – What the flow of the first gymnastic class looked like.
04:25 – Who is this class for?
04:50 – What can gymnastics do for athletes in an everyday WOD setting, even if we don’t feel like the most advanced athletes in the gym?
06:15 – Injury prevention
07:00 – Losses in gymnastic skills during quarantine: Blame the chalk
7:58 – The CrossFit pyramid, where gymnastics fall
9:30 – What to expect when walking into the gymnastics class
11:00 – Memorable moments of the first class
12:00 – Don’t forget to reserve your spot! + Outro
CrossFit9 – CrossFit WOD
Skill
Death by Toes-to-Bar
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
Metcon
Metcon (AMRAP – Reps)
5 x 3:00 AMRAP:
15 front squats
15 box jumps
*Max calorie row or ski for rest of time
2 minutes rest between AMRAPs
L1: 45/35
L2: 115/85
L3: 155/105
Score = # of calories accumulated over 5 rounds
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
16 minute alt EMOM:
1. 2-Way parking lot (80m) Single arm OH carry (R)
2. 20 KB swing
3. 2-Way parking lot (80m) Single arm OH carry (L)
4. 15 goblet squat
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
250m ski or 500m bike erg
8 strict pull-ups (L1: 10 rack pull-ups)
12 push-ups (L3: deficit push-ups with plate)
16 banded face pulls