CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 2)
Accessory: Calf raises 3 x 10-15 per leg (from deficit, bodyweight)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 double unders
20 push-ups
12 snatches
L1: 45/35
L2: 95/65
L3: 115/85; 75 double unders, 25 push-ups each round
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
30 minute AMRAP:
120 air squats
100 sit-ups
80 KB swing
60 calorie row
30 deadlift
L1: 45/35; B/P
L2: 205/135; G/Y
L3: 225/155; R/G
CrossFit9 – CrossFit WOD
Skill
800m Run (Time)
Max Effort 800m Run
3 rounds; rest 3 minutes between each round. Score = slowest round
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Or: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (5 x 4)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
3 x 10 cossack squats (per leg)
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull Burpees over bar
*In remaining time: Max double unders
L1: 45/35
L2: 75/55
L3: 95/65
Rest 3 minutes
8 minute AMRAP:
10-9-8-7-6-5-4-3-2-1
Back squat
Toes to bar
*In remaining time: Max slam balls
L1: 45/35
L2: 95/65
L3: 115/85
On this week’s episode of the 9Nation Podcast, Coaches Kyle and Dane talk about all things Myzone. We use Myzone heart rate monitors at CrossFit9 as a measure of intensity for more effective workouts.
LISTEN + SUBSCRIBE
Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!
SHOW NOTES
1:00 – Intro discussion
3:50 – What is Myzone? (And how to get one!)
6:30 – Why use Myzone?
7:00 – Color tiles, individualized stats
9:00 – Use INSIDE and OUTSIDE of the gym
10:00 – Dane uses his Myzone on the Echo Bike
11:10 – Myzone “Zone Match” Games, Recovery, Pacing, Breathing
14:20 – Applying the Myzone and pacing/recovery to CrossFit WODS
15:10 – MyZone Challenges, and MEPs
16:30 – Social feed, and device memory storage
18:00 – More about pacing, troublesome movements, feeling intensity
22:00 – Closing remarks, and best way to get a Myzone!
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Complete as many as possible in 35 minutes: (In any order)
1. 400m sled pull
2. 50 calorie echo bike
3. 400m D-ball carry
4. Work up to 1 rep max thruster
5. 1500m row
L2: Complete 4/5
L3: Complete all 5
400 M Sled Pull (Time)
Max Effort 400 M Sled Pull (Bodyweight)
50 calorie echo bike (Time)
for time
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
Thruster (1 rep max)
1500M Row (Time)
Max Effort 1500m Row
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 2)
Accessory: 3 x 10 Single leg 3-point reach (all 3 points = 1 rep) (5R/5L)
Metcon
Metcon (Time)
For time:
400m farmer carry
100 wallball
30 snatches
L1: B/P or less (25/15); 45/35
L2: G/Y (50/35); 95/65
L3: R/G (70/50); 115/85
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
3 x 15 banded pallof press between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
30 DB hang clean + press
30 single arm overhead* walking lunge with DB (15R/15L)
*if struggling to keep elbow locked out, bring DB to shoulder.
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Holbrook in teams of 2:
Teams complete 20 rounds total, each athlete completes 10 rounds.
Each athlete completes 1 round at a time. Instead of resting one minute, rest the time it takes your teammate to complete their round.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
Accessory: 3 x 20 weighted glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
40 double unders
30 box jumps
20 HSPU
10 power cleans
L1: 45/35
L2: 115/85
L3: 185/125