Powers 10.5

CrossFit 007 – CrossFit Skill Coach’s Choice Double Under Skill Work Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Double-Unders (2 attempts at ME set if desired) Metcon Metcon (AMRAP – Reps) EMOM for 20 min: ODD: 30s Double Unders for Reps/Practice EVEN: HSPU: Max UB Reps in…

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Powers 10.4

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Rising Suns Samson Lunge Leg Swings Inch Worms Spider Crawl Elbow Drop Warm-up (No Measure) 2 Rounds: 2 Rounds: Row Easy 300m 8 Bent Over DB Row 4 Light KB clean each arm Then…. 2 Rounds: 5 Muscle Clean (fast elbows) 5 No Foot Hang Cleans…

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Powers 10.3

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. Weightlifting Good Mornings (4×10 @light-Moderate Weight) superset with Hamstring Curls…

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Powers 10.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Steady Rounds of: 100m Run 4 Over Unders Each Way 7 Front Squats with Wall Ball 7 Ring Rows 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*…

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Powers 10.1

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up 1 (No Measure) Run 400m 10 Pass Throughs 10 Ninjas 10 Good Mornings 10 Reverse Pass Throughs 10 PVC OHS with Pause in Bottom Then…. 2 Rounds with an Empty Bar or PVC 5 Muscle Snatch 5 No Foot Snatch 5 Power Snatch Balance 5 Tall…

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Powers 9.6

CrossFit 007 – CrossFit Metcon ask Coach for a scaling option right for you! 🙂 DL weight should not exceed 75%. Ideally, it should be around 60-65% or less. Warm-up Warm-up (No Measure) 3 Steady Rounds: 200m Jog 5 Barbell Good Mornings 5 Burpees to a Target 5 Barbell RDLs 5 Strict Pull-Ups or RR…

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Powers 9.5

CrossFit 007 – CrossFit Pre-WOD Stretching Coach’s Choice Front Rack Stretch- 1 min each side or 2 min total Warm-up Warm-up (No Measure) 2 Rounds of: 5 Wall Squats (squats facing the wall) 10 Russian KB Swings 3 Rope Pulls off floor 2 Rounds: 5 Muscle Clean (fast elbows) 5 No Foot Hang Cleans (drive…

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Powers 9.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 20m Side Shuffle 10m Bear Crawl 10m Crab Walk 20m Kareokee 10m Broad Jump 10m Backwards Lunge Pre-WOD Stretching 2 Rounds with small Plates: Is Ys Ts Ws 5 reps each Skill coach’s chice ring dip skill work Ring Dips (1xME) Metcon Metcon (AMRAP –…

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