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.

200322

March 22, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

Step ups or Bulgarian split squats

*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.

Metcon (AMRAP – Reps)

3 rounds x :40 work/ :20 rest each station

1. 3-count shoulder tap

2. Dead bugs

3. Wall walks or wall sit

4. Deck squats or straight leg sit-ups

Finisher

Metcon (No Measure)

5 rounds x 1 minute:

:10 fast Russian twists

:50 slow controlled sit ups

200322

March 22, 2020

CrossFit9 – At-Home Workout

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

Step ups or Bulgarian split squats

*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.

Metcon (AMRAP – Reps)

3 rounds x :40 work/ :20 rest each station

1. 3-count shoulder tap

2. Dead bugs

3. Wall walks or wall sit

4. Deck squats or straight leg sit-ups

Finisher

Metcon (No Measure)

5 rounds x 1 minute:

:10 fast Russian twists

:50 slow controlled sit ups

200321

March 21, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute per station:

1. Sumo Squat (holding odd object arms extended)

2. Couch or box dips

3. High knees

4. Sit-ups

5. Shuffle steps with rocket jump

6. High mountain climbers

7. Bent over row (with anything heavy backpack)

8. Single leg deadlift

9. Burpees

10. Rest

200321

March 21, 2020

CrossFit9 – At-Home Workout

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute per station:

1. Sumo Squat (holding odd object arms extended)

2. Couch or box dips

3. High knees

4. Sit-ups

5. Shuffle steps with rocket jump

6. High mountain climbers

7. Bent over row (with anything heavy backpack)

8. Single leg deadlift

9. Burpees

10. Rest

200320

March 20, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

3 rounds for time:

1000m row or 800m run

50 back rack lunges (25/25)

30 pull-ups

*NO sharing or changing pull-up bars or barbells. Rowers must be wiped between rounds.

L1: bodyweight

L2: 75/55

L3: 95/65