CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
For Load:
10*7*5*3*1
Strict Press
Deadlifts
400m run
Rest and Increase weight each set after the run
(~30 min)
L1: 200m run
Press and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
Push-ups – Variations
Different variations of push-ups
CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
For Load:
10*7*5*3*1
Strict Press
Deadlifts
400m run
Rest and Increase weight each set after the run
(~30 min)
L1: 200m run
Press and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
Push-ups – Variations
Different variations of push-ups
CrossFit9 – CrossFit WOD
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Metcon
Benchmark Tabata Interval (5 Rounds for reps)
Tabata Interval
8 rounds x 20 sec on / 10 sec rest
Row (max cals)
Air squats
Pull-ups
Push-ups
Sit-ups
Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…
If your reps are not adequate to standards of good movement, your coach has authority to give you a “0” score. This would crush your total score, so no cheating…
The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first
researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going to use this interval with five
separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents
the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).
First review the Tabata interval:
http://www.cbass.com/searchof.htm
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Metcon
Benchmark Tabata Interval (5 Rounds for reps)
Tabata Interval
8 rounds x 20 sec on / 10 sec rest
Row (max cals)
Air squats
Pull-ups
Push-ups
Sit-ups
Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…
The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first
researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going to use this interval with five
separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents
the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).
First review the Tabata interval:
http://www.cbass.com/searchof.htm
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Metcon
Benchmark Tabata Interval (5 Rounds for reps)
Tabata Interval
8 rounds x 20 sec on / 10 sec rest
Row (max cals)
Air squats
Pull-ups
Push-ups
Sit-ups
Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…
The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first
researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going to use this interval with five
separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents
the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).
First review the Tabata interval:
http://www.cbass.com/searchof.htm
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Metcon
Benchmark Tabata Interval (5 Rounds for reps)
Tabata Interval
8 rounds x 20 sec on / 10 sec rest
Row (max cals)
Air squats
Pull-ups
Push-ups
Sit-ups
Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…
The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first
researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going to use this interval with five
separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents
the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).
First review the Tabata interval:
http://www.cbass.com/searchof.htm
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Metcon
Benchmark Tabata Interval (5 Rounds for reps)
Tabata Interval
8 rounds x 20 sec on / 10 sec rest
Row (max cals)
Air squats
Pull-ups
Push-ups
Sit-ups
Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…
The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first
researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going to use this interval with five
separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents
the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).
First review the Tabata interval:
http://www.cbass.com/searchof.htm
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
Metcon
Benchmark Tabata Interval (5 Rounds for reps)
Tabata Interval
8 rounds x 20 sec on / 10 sec rest
Row (max cals)
Air squats
Pull-ups
Push-ups
Sit-ups
Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…
The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first
researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going to use this interval with five
separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents
the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).
First review the Tabata interval:
http://www.cbass.com/searchof.htm
Push-ups – Accessory
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)