Powers 7.6

CrossFit 007 – CrossFit Warm-up practice being synchronized on your burpees! Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many…

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Powers 7.5

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) with an empty barbell: 2 Rounds: 5 Muscle Clean (fast…

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Box

CrossFit 007 – Box Warm-up Massage + Bike easy 5 min. Pre-WOD Stretching Dynamic Stretch + PVC Shoulder openers () Weightlifting Metcon (Weight) EOMOM 10: 1 Snatch pull 1 Hang snatch Pos. 2 1 OVHS Strength 3 Position Jerk (8×1 Build to challenging) Pause for 2 Sec. in each position: 1) Dip (Bottom of dip…

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Powers 7.4

CrossFit 007 – CrossFit Skill coaches choice kipping practice: TTB and Pull-Ups Warm-up Med Ball Skeeball (No Measure) Coach will designate a line from which players will throw. Each player takes a turn throwing the wall ball. You MUST pass through a FULL squat and throw overhead (just like a wall ball) except you will…

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Powers 7.3

CrossFit 007 – CrossFit Pre-WOD Stretching 30 s Each: Rising Suns Pass Throughs Spider Crawl Elbow Drop (x2) Shooters Side Lunges Arm Swings Arm Circles Elbow Circles Wrist Stretch (forward and back) Cat and Cow Warm-up work through at your own pace- ask coach for help as you go 🙂 Warm-up (No Measure) With Empty…

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Powers 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds of: Row 10 Cal 5 Pull-Ups or Ring Rows 10 Hollow Rocks or Leg Raises 5 Dips 10 KB DL Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute…

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Powers 7.1

CrossFit 007 – CrossFit 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 Power Snatch Balance 5 Tall Power Snatch Warm-up Weightlifting Power…

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Powers 6.6

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Partner 1: Shuttle Runs Partner 2: 1. 40m OH Walk with KB or DB (20m each arm) 2. 15 Leg Raises 3. 10 PVC OH Squats 4. 10 Banded Pull Aparts After each number, partners switch places until each partner has completed each exercise Pre-WOD Stretching Follow…

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Powers 6.5

CrossFit 007 – CrossFit Weightlifting Rest 6 min between FS and DL Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Front Squat (EMOM for 6 min: 1 rep) build to something moderately heavy for today Deadlift (EMOM for 6 min: 1 rep) build to something moderately heavy for…

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Powers 5.2

CrossFit 007 – CrossFit Please plan for today’s WOD to run longer. Time cap as needed Warm-up (stretching will just be the dynamic exercises today) 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk,…

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