CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 4)
Push Jerk (3 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m run
30 sit-ups
5 power clean
L1: 45/35
L2: 135/95
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
200m run
30 KB swing
30 MB clean (20/14#)
2 minutes rest
14 minute AMRAP:
14 Burpees over bar
14 Front rack lunges (7R/7L)
14 Push press
L1: 45/35; B/P
L2: 75/55; G/Y
L3: 95/65; R/G
I think we can all agree that 2020 has – so far – been trash.
We’re all feeling quarantine fatigue, we’re exhausted, we’re losing (or have already lost) motivation.
We’re as aware as ever about the importance of our health. But making the continued investment can start to feel pointless when we’re far off track from the 2020 health goals we had in mind.
Coach Megan shares some intel on how to keep your mind and body in the game, even when you can feel yourself losing steam.
LISTEN + SUBSCRIBE
Find Fit For What Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!
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LISTEN HERESHOW NOTES
00:10 – Introduction: Florida wildin’ out
00:37 – Quarantine fatigue
01:36 – What does success look like?
02:00 – Mindset reset: A new normal
03:00 – Changing our metrics for success
04:30 – What Coach Megan counts as a winning workout right now
05:30 – Working on weaknesses, changing bodies
06:20 – Taking the long view on our health
07:30 – Taking the long view by trying something different, leaving room to grow
8:20 – Discipline without rigidity
9:30 – Small daily changes that drive long term results
10:10 – We’ve got this
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (6 x 4)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Accessory: 3 x 12 DB glute bridge
Metcon
On a running clock…
A: 1-Mile Run (Time)
Max Effort 1-Mile Run
Or 3200m bike erg
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
C: 1000m Row (Time)
Max Effort 1000m Row
Or 800m ski
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
On a 14 minute running clock…
A. 9 minute AMRAP:
10 hang power snatch
30 air squat
L1: 45/35
L2: 75/55
L3: 95/65
Metcon (Weight)
B. In 5 minutes, establish:
1 rep max heavy squat snatch
Or
800m run; then in remaining time: bar hang
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Move between 10 minute sections with transition time built in:
10 minute AMRAP:
15 bent over rows (R)
15 bent over row (L)
50 step bear crawl or 20 step HS walk
10 minutes to find a heavy set of 3 weighted pull-ups
10 minute AMRAP:
100m single arm farmer carry (50R/50L)
100m single arm front rack carry (50R/50L)
100m single arm OH carry (50R/50L)
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Accessory: Single leg DB RDL 3 x 12R/12L
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
10 HSPU
15 Deadlift
50 Double under
L1: 95/65; seated strict press
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 clean and jerk
Work your way up to a heavy triple
Starting points:
L1: 45/35
L2: 105/75
L3: 135/95
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
30 power snatch
30 medball clean
400m run
40 push-up
30 wallball
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
14 minute alt EMOM:
ODD: 10 DB floor press
EVEN: 4-6 strict pull-ups or 10 rack pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run or 200m ski
16 single arm hang DB clean and press (8R/8L)
12 single arm OH DB lunge (6R/6L)
8 burpees over DB
L1: 15/8
L2: 35/25
L3: 50/35