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)
CrossFit9 – CrossFit WOD
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
5 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
800m run
5 Rope Climbs
50 Box Jumps
21 Dips
4 Rope Climbs
40 Box Jumps
15 Dips
3 Rope Climbs
30 Box Jumps
12 Dips
2 Rope Climbs
20 Box Jumps
9 Dips
1 Rope Climbs
800m run
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
5 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
800m run
5 Rope Climbs
50 Box Jumps
21 Dips
4 Rope Climbs
40 Box Jumps
15 Dips
3 Rope Climbs
30 Box Jumps
12 Dips
2 Rope Climbs
20 Box Jumps
9 Dips
1 Rope Climbs
800m run
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
5 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Endurance
Running (5 Rounds for time)
5 x 400m run
Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min
Metcon
Kettlebell Karen (Time)
For time:
150 kettlebell swings (70/53)
CrossFit9 – CrossFit WOD
Endurance
Running (5 Rounds for time)
5 x 400m run
Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min
Metcon
Kettlebell Karen (Time)
For time:
150 kettlebell swings (70/53)