CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
2R for quality:
10 sumo good mornings
10 cat cows
10 sciatic nerve glides / side
6 suitcase deadlifts / side
Active Recovery Care (ARC)
Metcon (No Measure)
4R for quality:
10 single leg deadlift / side
15 single arm Russian KBS / side
Quadruped crawl forward x length of room
Quadruped crawl backwards
Single leg deadlift:
https://youtu.be/7QQRGSZlkpc
Trouble balancing? Do this stagger stance variation:
https://youtu.be/zKXR3GcsLco
Single arm kbs:
https://youtu.be/ntpY6qvpSMU
Quadruped crawl:
https://youtu.be/OA23BcPrFxM
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time, in teams of 2:
30 clean & jerk
200 air squat
50 pull-up
20 clean & jerk
150 air squat
40 pull-up
10 clean & jerk
30 pull-up
100 air squat
L1: DB, ring row, jumping pull-ups
L2: 105/75+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
1000m Row (Time)
Max Effort 1000m Row
2 rounds, rest 4 minutes between rounds
L2: 4:30 or less
L3: 4:00 or less
Score = slowest or two rounds
Metcon
Metcon (AMRAP – Reps)
2 rounds:
A. 5 minute AMRAP: (increase reps by 3)
3 wallball
3 hang power snatch
6 wallball
6 hang power snatch
9 wallball
9 hang power snatch
Rest 2 minutes
B.5 minute AMRAP: (increase reps by 3)
3 overhead squat
3 burpees over bar
6 overhead squat
6 burpees over bar
9 overhead squat
9 burpees over bar
Rest 2 minutes
L1: 35/15
L2: 95/65
L2: 115/75
Score = rounds with least number of reps of A + B
CrossFit9 – CrossFit WOD
Skill
Back Squat (2×8 @ 60%, 2×6 @ 70%, 2×4 @ 75%, 2×2 @ 80%)
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x :45 work/:15 rest (stay at same station all 3 rounds)
1. Echo bike
2. Reverse lunge to mace paddle press
3. Bike erg
4. Skater jumps with floor tap
5. Ski
6. Burpees
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m run
20 slam ball
20 leg raise over ball
2 min rest
8 minute AMRAP:
200m run
20 plate clean & jerk
20 crunches or V-ups
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Push Press (3 x 5)
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 bench press
25 sit-up
40 air squat
L1: 45/35 + or DB floor press; Run or 2 minute echo bike; 30 air squat
L2: 135/75+
L3: 155/95; 15 GHD/50 air squat
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (1 rep max )
Metcon
Metcon (Time)
4 rounds for time:
250m row
20 front squat
15 pull-up
10 burpees
L1: 45/35
L2: 75/55
L3: 105/75
26 minute cap
CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
2R:
10 sumo inchworms
5 lateral step ups/ side
10 sampson lunges / side
10 DB Romanian DL
10 sciatic nerve glides / side
Active Recovery Care (ARC)
Metcon (No Measure)
3R:
10 Front rack step ups – L
10 Front Rack step ups – R
10 Romanian DL (Use DB or barbell),
Perform all reps at a weight heavy enough that the last few reps are tough but doable.
Front Rack step Up:
https://youtu.be/VFXG4ptR_tg
Romanian DL
https://youtu.be/37ZgW2HQ8LQ
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
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