Open Prep Cycle 2017 7.6

CrossFit 007 – CrossFit Warm-up dynamic stretches included here 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,…

Details

Open Prep Cycle 2017 7.5

CrossFit 007 – CrossFit Warm-up FIRST: complete 30 jumping jacks as a class Clean and Jerk Warm Up 3 (No Measure) With a partner at a platform… one partner reads the exercises and coaches, the other performs the movements then switch. 1 Round Each: 5 Clean Pull 5 Down Ups 5 Down Up with Elbows…

Details

Open Prep Cycle 2017 7.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 6 Banded Good Mornings 12 Hollow Rocks 6 Supermans 12 Leg Raises 6 Broad Jumps Toe to Bar Drill (No Measure) PVC Lat Pull Down in Hollow Position 3×5 each partner Skill Coach instruction/drills on Toe to bar and scaling Toes-To-Bar (EMOM for…

Details

Open Prep Cycle 2017 7.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 10-30 DOUBLE UNDERS. Yes, I want everyone to practice. If you can’t use your rope, practice with just your counting. Use speed balls if desired. 5 Kips on the Bar or Rings 5 each arm bottom up KB Press or Seated DB Press 10…

Details

Open Prep Cycle 2017 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 2 Lengths Side Shuffle 2 Lengths Kareokee 5 OHS with Band Overhad 10 Pass Throughs 5 Inch Worms with Up Dog 5 PVC Good Mornings 5 Slow Muscle Snatch Against Rig with PVC Partner Snatch “Pull Under” Drill with PVC (No Measure) 3×3 each…

Details

Open Prep Cycle 2017 7.1

CrossFit 007 – CrossFit Warm-up General Warm Up (No Measure) 3 Rounds of: 100m Run 15 Air Squats 10 Sit-Ups Pre-WOD Stretching Trunk Twists/Arm Circles Leg Swings Arm Swings Side Lunges Spider Crawl Elbow Drop Boot Strappers Supine Leg Cross Weightlifting Back Squat (8@70%, 8@75%, 6@75%, 6@80%, 6@80%) warm up at least 2 sets. Athlete’s…

Details

Open Prep Cycle 2017 6.6

CrossFit 007 – CrossFit Warm-up Listen Up or Burpee Up (No Measure) Have all members stand in a circle. Quickly, have everyone go around and answer one of the following questions: 1. Favorite Color 2. Quirky Hobby 3. Favorite TV show 4. Favorite Type of Music 5. How many siblings do you have 6. City…

Details