Skills 1.6

CrossFit 007 – CrossFit Class will still be ran as Open Gym with a Coach available for questions. You may choose to do this member WOD or make-up any from the week. Warm-up ,: Athlete’s Choice (No Measure) Athlete’s Choice Warm Up/Stretching 10 min. If you need some direction, ask your coach! He or she…

Details

Skills 1.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 10m Crawl of Choice 10 Banded Pull Aparts 5 Pulse Lunges Each Leg 5 KB Pause Push Jerk (each arm) Pre-WOD Stretching Partner Bar Hang Stretch (No Measure) Partner Bar Hang Stretch: 1. Partner one hangs from the bar, keeping body completely relaxed 2. Partner two gently…

Details

Skills 1.4

CrossFit 007 – CrossFit Warm-up Agility Ladder-Coach’s Choice (No Measure) Coach’s Choice Agility Ladder Drills- Have FUN! Pre-WOD Stretching 15 Banded Good Mornings 12 Figure 4s 10 Leg Extensions (each leg) 8 Scorpion Kicks (each side) Weightlifting Romanian Deadlift (4×8) Deadlift starting from the top and working down towards the floor. Keep only a slight…

Details

Skills 1.3

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Pass Throughs Ninjas Reverse Pass Throughs Shooters Warm-up Warm-up (No Measure) 3 Rounds: 3 Shuttle Runs 2 Wall Walks 2 Lengths Monkey Shuffle 5 Toes to Wall Squats Weightlifting Overhead Squat (5×2 with a 10s pause in the bottom) 1. Full 10s pause in the bottom of…

Details

Skills 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up (No Measure) 30s Each: Down and Ups Standing Tricep and Reach Arm Swings Arm Circles Egyptians Cat and Cow Warm-up Warm-up (No Measure) 2 Rounds of: 30s Bar Hang 7 Ring Rows 5 Shoulder Press (empty Bar) 5 Jump and Land (split jerk footwork). Weightlifting Halting Jerk (6×2…

Details

Skills 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Goblet Squats 20 KB Swings 30 Flutter Kicks Pre-WOD Stretching Front Rack Stretch with PVC on bench 4x10s Hold and Release Low Lunge with KB- 1 min each leg Weightlifting Front Squat (3-3-3-3-3 @2311 (tempo)) build to challenging within the tempo Metcon Metcon (AMRAP…

Details

Deload 2.6

CrossFit 007 – CrossFit Warm-up warm up and stretching are to be done on your own while waiting for your heat. Pre-WOD Stretching 2 Lengths Each of: High Knees Butt Kicks Bear Crawl- Forwards/Backwards Side Shuffle Low Crawl- Forwards/Backwards Spider Crawl/Samson Lunge Figure 4s/Dyno Walks Inch Worm/Broad Jump 10 Reps Each of: Leg Swings (each)…

Details

Deload 2.5

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Rising Suns Down and Ups Good Morning and Reach Inch Worms Spider Crawl Elbow Drop Boot Strappers Warm-up Warm-up (No Measure) 3 Rounds: Round 1: With an Empty Bar: 5 RDLs 5 Backsquats 5 Shoulder Press Round 2: 5 DL light 5 Light Backsquats 5 Light Bench…

Details

Deload 2.5

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Rising Suns Down and Ups Good Morning and Reach Inch Worms Spider Crawl Elbow Drop Boot Strappers Warm-up Warm-up (No Measure) 3 Rounds: Round 1: With an Empty Bar: 5 RDLs 5 Backsquats 5 Shoulder Press Round 2: 5 DL light 5 Light Backsquats 5 Light Bench…

Details

Deload 2.4

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Rising Suns Trunk Twists Arm Circles Arm Swings Leg Swings Boot Strappers Move Well WOD 1 (No Measure) 3 Rounds not for Time of: 20 Box Step Ups* *use weight if desired 10 KB Pendulum Swing Lunges (5ea) 5 Good Morning Squat Jumps Metcon Metcon (AMRAP…

Details