200118

January 18, 2020

CrossFit9 – CrossFit WOD


Metcon

Cindy (AMRAP – Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Rest 8 minutes

Metcon (Time)


4 rounds:
In Teams of 2…
400m run (partner 1)
Wallball (partner 2)

Rotate partners each round

200117

January 17, 2020

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

5 rounds x 3 minute AMRAP:

8 hang power snatch

10 burpees over bar

30 DU

Rest 2 minutes between rounds

(Scoring: For reps, score = round with least number of reps.)

L1: 45/35

L2: 75/55

L3: 95/65

200116

January 16, 2020

CrossFit9 – CrossFit WOD

Skill

Back Squat (3 rep max)

Metcon

Metcon (Time)

4 rounds for time:

500m row or 400m ski

15 pull-up

15 HSPU

L3: 5 rounds

(25 minute cap)

200115 ARC

January 15, 2020

CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

2R:

100 M ski

5 hip windups / side

:20 tabletop

:20 downward dog

Active Recovery Care (ARC)

Metcon (No Measure)

Set up in the parking lot. The length of the lot is 40 meters.

3R for quality:

• 10 suitcase DL – R

• 40 M single arm farmer march (2 count hold at the top of each step)- R

• 10 Suitcase DL – L

• 40 M single arm farmer march (2 count hold at the top of each step) – L

Cooldown

Metcon (No Measure)

3 minutes of nasal breathing.

That means you can lay down, sit down, and relax. Breathe lightly in and out of your nose.
Curious? Here’s a must-watch TEDx Talk on nasal breathing: https://youtu.be/mBqGS-vEIs0

200115

January 15, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute stations:

1. Echo bike or ski

2. DB or bar push press

3. 100m run

4. Sit-up

5. Mace squat

6. Rest

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

20 landmine thruster (45+25)

20 ab roll out

20 box jump

20 push-up

250m row (counts as 20 reps)

1 minute rest

200114

January 14, 2020

CrossFit9 – CrossFit WOD

Skill

Power Clean (1 rep max)

Metcon

Metcon (Time)

8 rounds for time: (24 minute cap)

8 deadlift

30 air squat

30 double under

L1: 75/55+; 60 single unders

L2: 185/125+

L3: 225/155; 50 double under

200113

January 13, 2020

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 5)

Metcon

Metcon (Time)

3 rounds for time:

500m row or 400m run

21 KB swing

15 box jump

9 thruster

3/1 ring muscle up

L1: 45/35; Y/B; 9 ring/box dips

L2: 75/55; G/Y

L3: 95/65; R/G

200112

January 12, 2020

CrossFit9 – CrossFit WOD

Warm-up

Warm-up (No Measure)

2R for quality:

100 M ski

8 Sumo Inchworms

8 sciatic nerve glide -L

8 sciatic nerve glide -R

5 KB suitcase DL – L

5 KB suitcase DL – R
Sumo Inchworm- https://youtu.be/mB98Q9mFfoo

Sciatic Nerve Glide

https://youtu.be/tzMU5zRG71Q

Suitcase DL- https://youtu.be/0WPVOzTwCi4

Active Recovery Care (ARC)

Metcon (No Measure)

Load up an axle bar to 30% of 1RM of your deadlift, or use a KB or DB of around the same weight. Carries should be tough, and regrips are okay. Start on your weaker side. The length of the parking lot is 40 M.

The D-Ball march should be with knees high and no back bend. Keep the D-ball up at the chest so you have to give it a bear hug. (Not by your belly button.)

4R for quality:

Single Arm Farmer Carry 40 M – L

Single Arm Farmer Carry 40 M – R

:60 s D- Ball March

200111

January 11, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

28 minute AMRAP:

50 medball clean

40 DB hang snatch

30 pull-ups

20 burpees

L2: 50/35

200110

January 10, 2020

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 minutes of practice )

Metcon

Metcon (Time)

For time:

1 mile run or 2000m row (500m pace between 1:40-2:30)

45 back squat

45 HSPU

1 mile run or 2000m row

(30 minute cap)

L1: 2000m ski or 4000m bike erg at 90rpm 45/35

L2: 135/95

L3: 185/125; strict HSPU