200327

March 27, 2020

CrossFit9 – CrossFit WOD


Skill

Metcon (Weight)


Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl

Metcon

Metcon (AMRAP – Rounds and Reps)


8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round

Rest ‪2:00‬

8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round

200327

March 27, 2020

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (Weight)

Superset:

4 x 8 three-count pause march

4 x 8 three-count tempo glute bridge

4 x 8 three-count towel or slider hamstring curl

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

2 Jack Push Climbs, 20 Lateral Hops

4 Jack Push Climbs, 20 Lateral Hops

6 Jack Push Climbs, 20 Lateral Hops

Continue to add (2) Jack Push Climb per round

Rest ‪2:00‬

8 minute AMRAP:

2 Ground to overhead, 20 Jumping Lunges

4 Ground to Overhead, 20 Jumping Lunges

6 Ground to Overhead, 20 Jumping Lunges

Continue to add (2) Ground to Overhead per round

200326

March 26, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

Superset

4 x 15 front raise

4 x 15 lateral raise

4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!

Metcon

Metcon (Time)

10 rounds for time:

5 odd object squats

10 half burpee

15 odd object sumo deadlift

20 russian twists

200326

March 26, 2020

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (Weight)

Superset

4 x 15 front raise

4 x 15 lateral raise

4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!

Metcon

Metcon (Time)

10 rounds for time:

5 odd object squats

10 half burpee

15 odd object sumo deadlift

20 russian twists

200325

March 25, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

Plank series:

10 plank kick throughs (L3: add a push-up)

Then, on forearms:

:30 prone plank

:30 side plank (R)

:30 side plank (L)

:30 supine plank

Rest 1:00

10 plank kick throughs (L3: add a push-up)

Then, on hands:

:30 prone plank

:30 side plank (R)

:30 side plank (L)

:30 supine plank
Want to spice it up? Add leg raises to each position.

Metcon (Time)

3 rounds for time:

50 high knees

40 ground to jump and touch

30 odd object swings

20 odd object bent over rows

10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.

200325

March 25, 2020

CrossFit9 – Zoom LIVE WOD

Metcon

Metcon (No Measure)

Plank series:

10 plank kick throughs (L3: add a push-up)

Then, on forearms:

:30 prone plank

:30 side plank (R)

:30 side plank (L)

:30 supine plank

Rest 1:00

10 plank kick throughs (L3: add a push-up)

Then, on hands:

:30 prone plank

:30 side plank (R)

:30 side plank (L)

:30 supine plank
Want to spice it up? Add leg raises to each position.

Metcon (Time)

3 rounds for time:

50 high knees

40 ground to jump and touch

30 odd object swings

20 odd object bent over rows

10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.

200324

March 24, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

Superset:

4 x 10 wall-facing squat (aka squat therapy)

4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.

Metcon

Metcon (AMRAP – Reps)

*Tabata:

1) Elevator Plank

2) Glute Bridges

3) Bench (or chair) hops

4) Flutter Kicks

1 minute to rest and transition between each station.

*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.

200324

March 24, 2020

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (Weight)

Superset:

4 x 10 wall-facing squat (aka squat therapy)

4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.

Metcon

Metcon (AMRAP – Reps)

*Tabata:

1) Elevator Plank

2) Glute Bridges

3) Bench (or chair) hops

4) Flutter Kicks

1 minute to rest and transition between each station.

*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.

200323

March 23, 2020

CrossFit9 – Zoom LIVE WOD

Skill

Turkish Get Up (4 x 10 (5R/5L))

Using any odd object at home, alternate sides each rep and try to go unbroken.

Work up to semi-heavy sets.

Metcon

Metcon (Time)

For time:

*21*18*15*12*9*6

Strict press

V-ups or tuck-ups

*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.

200323

March 23, 2020

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (4 x 10 (5R/5L))

Using any odd object at home, alternate sides each rep and try to go unbroken.

Work up to semi-heavy sets.

Metcon

Metcon (Time)

For time:

*21*18*15*12*9*6

Strict press

V-ups or tuck-ups

*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.