Power Endurance 2.6

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) With a Partner: Run 800m Together and learn one new thing about that person. Then complete the following , reps can be split any way: 20 Air Squats 30 Hollow Rocks 20 Push Press 20 Bar Kips 20 Front Squats 20 Push-Ups 20 Thrusters 20 Push Ups…

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Power Endurance 2.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds of: 15 Russian KB Swings 10 Goblet Squats 16 Sit-Up Twists (elbow to knee) Time Cap: 6 min Pre-WOD Stretching Squat Stretching 2 (No Measure) 30 sec each: Windmills Hip Circles Knee Circles Figure 4s Boot Strappers Spider Crawl Elbow Drop Samson Lunge Deep…

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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…

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Power 2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds: 5 Power Snatch from Pos. 1 5 Bottom Up KB Press 10 Hollow Rocks 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 Lateral Raise* (with plates: up…

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Power Endurance 2.2

CrossFit 007 – CrossFit Warm-up Deadlift Warm-Up 2 (No Measure) 3 Rounds of: 4 Shuttle Runs 5 leg extensions each leg with band 5 single leg glute bridges each leg Pre-WOD Stretching 30s Each: Good Morning and Reach Leg Swings Arm Swings Cup of Waters/WTFs Windmills Book Openers Weightlifting Deadlift (4×3@78% + 1ME set @78%)…

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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…

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Power Endurance 1.6

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

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Power Endurance 1.5

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up Warm-up (No Measure) 3 Steady Rounds of: Row 200m 10 PVC OHS 20m Broad Jump Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg Extensions (5 ea) 10 Scorpion Kicks Weightlifting Deadlift…

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Power Endurance 1.4

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…

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Power Endurance

CrossFit 007 – CrossFit Pre-WOD Stretching 10 (m) each (side): Samson lunge Dino walk + knee drive Arm swings Inch worms Karaoke Arm circles Trunk twist Warm-up Clean and Jerk Warm Up 4 (No Measure) Clean: 3×3 Clean from Pos. 1- Pause in pos 1 for 2 sec. perform at 40-60% Jerk: 3×2 Double Pause…

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