Powers 5.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: Jog 3 laps around rig 12 Single Leg KB DL (6 each) 10 Pass Throughs 10 PVC Good Mornings 10m Frog Hop Weightlifting Snatch High Pulls (5×3 @75-90% of Snatch) same weight all sets OR climbing. Your choice Skill KB Snatch Metcon Metcon (6 Rounds…

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Powers 4.6

CrossFit 007 – CrossFit Warm-up Rock-Paper-Scissors Tag (No Measure) Remember that rock breaks scissors, scissors cut paper, and paper covers rock. 1. Each team huddles at its back line and chooses which hand sign to show—either paper, rock or scissors. 2. A few feet apart at the centerline, the two teams face each other. 3.…

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Powers 4.5

CrossFit 007 – CrossFit Metcon Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Power Clean (EMOM 8 min) 1. 3@60% 2. 3@65% 3. 3@70% 4. 2@75% 5. 2@75% 6. 2@80% 7. 2@80% 8. 2@80% I’ll make a MAN out of you! (Time) 5 Rounds for Time of:…

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Powers 4.4

CrossFit 007 – CrossFit Weightlifting Warm-up Warm-up (No Measure) 5 min AMRAP of: 20m Broad Jump 10 Air Squats 10 Banded Good Mornings Pre-WOD Stretching Couch Stretch- 1 min each side Banded Hamstring Extension: 3x10s Each Leg Deadlift (10×1@65%; 10×1@70%) SPEED DEADLIFTS: 1. Every 10s: 1 rep @65% Rest 2 min 2. Every 20s: 1…

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Powers 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Run 400m Then…. 3 Rounds of: 5 Strict Pull-Ups 10 Side Lunges 5 Tricep Push-Ups Pre-WOD Stretching Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your 6 favorite stretches to do in 3 min. Switch every 30 sec. Skill Coach’s Choice Pistol…

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Powers 4.2

CrossFit 007 – CrossFit Weightlifting Warm-up Warm-up (No Measure) 6 min AMRAP of: 10 KB Swings 5 Bottom Up KB Press each arm 5 KB upright rows Pre-WOD Stretching Banded OH distraction- 1 min each side Push Jerk (3×3 @75%; 3×2@80%) Metcon Metcon (6 Rounds for time) Rx: 6 Rounds of: 12 V-ups 9 Bar…

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Powers 4.1

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. Bergner Warm Up- Version 2 (No Measure) In a Circle;…

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Powers 3.6

CrossFit 007 – CrossFit Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the kind…

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Powers 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 400m Social Run- try to talk to someone new 🙂 Then 2 rounds: 10 sinlge Leg RDL each leg (use DB or KB) 5 Hang Power Cleans (empty bar) 20m Side Shuffle (get LOW) Pre-WOD Stretching Rising Suns Banded Good Mornings Leg Swings Peaks And Valleys Side…

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