Batier 1.6

CrossFit 007 – CrossFit Warm-up Hungry Hippos Warm Up (No Measure) Place medicine balls of varying sizes/weights in the center of the floor. Divide the class into 4 teams (one team on each corner of the turf. On 3-2-1 GO… the first person on each team will do 1 burpee then sprint to the center…

Details

Batier 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching PVC Shoulders (No Measure) Grab a PVC: 10 Pass Throughs 5 Ninja Warriors each side 5 Reverse Pass Throughs 10 Shooters Each Side 10 Good Mornings10 knee grab into spider crawl elbow drop Warm-up Warm-up (No Measure) 2 Rounds with PVC 5 Muscle Snatch 5 Snatch From Power Position…

Details

Batier 1.3

CrossFit 007 – CrossFit Warm-up Longer Warm Up today 🙂 This is a key part of today’s training Bhastrika “Bellows Breath” (No Measure) Uses: 1. Relieves Tension in the Spine 2. Opens Chest 3. Promotes Sense of Well Being, Fulfillment, and Focus. Directions: 1. Sit up tall, relax shoulders, and take a few deep breaths…

Details

007 Hero Week 1.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Warm-up (No Measure) Steady Through- practice each movement and begin visualizing your WOD.…

Details

Power Endurance 3.1

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

Details

Power Endurance 2.4

CrossFit 007 – CrossFit Warm-up Let’s Toss that Around (No Measure) With a Partner and a Wall Ball, complete each of the following exercises. One Minute Each 1. Toss Back and Forth 2. Squat (with Ball only), Toss, Switch, Repeat 3. Both partners squat (one with, one without), toss, switch, repeat 4. Reverse Lunge (with…

Details

Power Endurance 2.1

CrossFit 007 – CrossFit Warm-up any pre-wod stretching is to be done on your own before class Warm-up (No Measure) Run 100m 10 Air Squats Run 100m 10 Push Ups Run 100m 5 Wall Balls Clean and Jerk Warm Up 4 (No Measure) Clean: 3×3 Clean from Pos. 1- Pause in pos 1 for 2…

Details