Open Prep Cycle 2017 8.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 001 (No Measure) 7 min AMRAP: 250m Row 15 banded Good Mornings 10 Duck Walks R/L 10 Pizza Pies 10 Broad Jumps 10 Banded Pull Aparts 20 Scorpion Kicks (10 each side) Weightlifting Athlete’s Choice 1 RM (Weight) 20 min to build to a 1RM of…

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Open Prep Cycle 2017 8.1

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 Pre-WOD Stretching Rising Suns Down and Up/Tricep and Reach Leg Swings Arm Swings…

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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,…

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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…

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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…

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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…

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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…

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