Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (5 x 2 per arm)
Accessory – Pick one : (in order from easiest to hardest)
3 x 20 Hip Extensions
3 x 10-20 GHD Back Extensions
3 x 10-20 Hip and Back Extensions
3 x 5-10 Nordic Curls or GHRs
CrossFit Open 25.1
CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here
CrossFit9 – CrossFit WOD
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
4 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 2 min accumulate
Back Scale x 2 min accumulate
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Weightlifting
Complex (establish a heavy complex)
2 Power Cleans
1 Hang Clean
(20 min)
Metcon
Endurance (Time)
12 x 25/20 cal row or ski
rest 1 min between
goal is sub 1:00 per round. scale and go all out as needed
(24 min cap)
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
4 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 2 min accumulate
Back Scale x 2 min accumulate
CrossFit9 – CrossFit WOD
High Volume + Low Intensity
Toes to Bar – Conditioning (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Endurance Push
Max Calorie Bike (Calories)
Max cal
10 minutes – Max Cal Bike
Strength
Strict Strength (Weight)
21-15-9
Strict Pull-ups
Strict Press (from floor)
Stamina Push
Metcon (Checkmark)
For UNBROKEN sets, regardless of weight:
50 wallballs
50 sit-ups
50 hip extensions
50 sit-ups
High Volume + Low Intensity
Toes to Bar – Conditioning (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Endurance Push
Max Calorie Bike (Calories)
Max cal
10 minutes – Max Cal Bike
Strength
Strict Strength (Weight)
21-15-9
Strict Pull-ups
Strict Press (from floor)
Stamina Push
Metcon (Checkmark)
For UNBROKEN sets, regardless of weight:
50 wallballs
50 sit-ups
50 hip extensions
50 sit-ups
High Volume + Low Intensity
Toes to Bar – Conditioning (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Lats and Straight Arm Strength
Ball Ups – Eccentrics (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
5 x 5 x 5 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
One section at a time
Rest as needed between efforts in order to maximize each.
Scientifically, a Minimum of 3-5 minutes recommended for max effort ability
Bench Press (5-4-3-2-1)
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
Box Jumps (50 reps as fast as possible)
2 minute Cap
1000m Row (Time)
Max Effort 1000m Row
Lats and Straight Arm Strength
Ball Ups – Eccentrics (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
5 x 5 x 5 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
One section at a time
Rest as needed between efforts in order to maximize each.
Scientifically, a Minimum of 3-5 minutes recommended for max effort ability
Bench Press (5-4-3-2-1)
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
Box Jumps (50 reps as fast as possible)
2 minute Cap
1000m Row (Time)
Max Effort 1000m Row
Lats and Straight Arm Strength
Ball Ups – Eccentrics (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
5 x 5 x 5 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 3 minutes in L-Sit hold on parallettes
Every break, perform 20 sec arch hold on floor