Murph Ready 2.1

CrossFit 007 – CrossFit Pre-WOD Stretching Pass Throughs PVC Good Mornings Front Rack with PVC Shooters Spider Crawl Elbow Drop Scorpion Kicks Warm-up Warm-up (No Measure) EMOM for 9 min: 1. 5 Med Ball Cleans 2. 5 Hang Cleans* 3. 5 Shoulder to Overhead. *warm up both power and squat Weightlifting Clean and Jerk Complex…

Murph Ready 1.6

CrossFit 007 – CrossFit Warm-up Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

Murph Ready 1.5

CrossFit 007 – CrossFit Warm-up dynamic stretching is included as part of the warm up today. any additional pre-wod stretching is on your own. Wall Ball Relay (No Measure) In Teams of 2: Coach will call an exercise for the athletes to perform from one end of the gym to the other. The first athlete…

Murph Ready 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching Pass Throughs Ninja Warriors Behind the Back PVC Samson Lunge Figure 4 Sumo Squat Warm-up Warm-up (No Measure) EOMOM 12 min: 1. Jump Rope for 30 sec 2. 5 Power Snatch- light weight GOAL: Fast Turnover 3. “X Factor” PVC OHS Drill 4. 8 DB Bench Press Weightlifting Bench…

Murph Ready 1.3

CrossFit 007 – CrossFit Pre-WOD Stretching DYNAMIC: (that means stretching while moving) ONE LENGTH EACH Knee Grab to Samson Lunge Spider Crawl with Twist Kareokee Over Unders(switch half way) Inch Worms Crab Walk Warm-up Warm-up (No Measure) EOMOM for 9 min All with Empty Bar 1. 5 Power Cleans 2. 3 Hang Squat Cleans 3.…

Murph Ready 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: Row 250m 10 Banded GM 10 Russian Twists (10 lb plate) 10 “Pole Lunges” (5 each leg) Pre-WOD Stretching Down and Ups Peaks And Valleys Swimmers Egyptians Leg Swings Arm Swings Lunge and Twist Weightlifting Front Rack Lunge (4×20) Walking superset with Core work Plate…

Murph Ready 1.1

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Skill “Murph” Strategy and movement tips- Coach’s Choice Metcon “Mini…

Wendler 6.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20m Bear Crawl 20m Crab Walk 5 Single Arm DB Thrusters Each Arm 8 Supinated BB Row with empty Bar Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10…

Wendler 6.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Stations: 3 min each 1. Row for Meters (warm up pace) 2. DL Stretches (30s each): Rising Suns/Down Ups Banded GM Trunk Twists Samson Lunge + Hamstring Leg Swings Scorpion Kicks 3. 3 min AMRAP of: 10 Russian KB Swings 10 Sit-Ups 20 Line Jumps Forward 20…

Wendler 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 3 Shuttle Runs 5 Shoulder Activations 5 Scap Push-Ups 5 Ring Rows with 2 sec pause at the top 5 Warm Up Dips (pick a level that is EASY For you) with 2 sec pause at bottom 5 “No Wall” Wall Balls Pre-WOD Stretching…