Open Prep Cycle 2017

CrossFit 007 – CrossFit Weightlifting Warm-up Coach’s Choice Warm Up: Kettlebell Focus. HAVE FUN!!!! Pre-WOD Stretching Front Rack Stretch Shooters PVC Good Mornings Leg Swings Spider Crawl Scorpion Kicks Power Clean (For 6 sets, every 90s: 2 reps. Climbing) Metcon Walk of Game (Time) Rx: 20 KB S2OH (53/35) 20m Walking Lunge- Goblet Style (53/35)…

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Open Prep Cycle 2017 3.4

CrossFit 007 – CrossFit Warm-up Kitchen Sink Warm Up 3 (No Measure) 7 min AMRAP: 10 Side Lunges (5ea) 5 Med Ball Cleans 10 Banded Good Mornings 5 Burpee Broad Jumps 10 Hollow Rocks Pre-WOD Stretching Banded Bully Stretch: 1 min each side Pigeon: 1 min each side Skill Coach’s Choice Muscle up Technique work…

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Open Prep Cycle 3.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 20 Arm Circles Front 20 Arm Circles Back 10 Goal Posts 10 Is 10 Ys 10 Ts 10 Ws no weight Jerk Warm Up-Split (No Measure) 100m Run 5 Stationary Lunges Each Leg- pay attnetion to weight balance 5 Lunge Pulses in Jerk Stance- bend the back knee…

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Open Prep Cycle 2017 3.2

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up (No Measure) 9 Shuttle Runs: On Rep 3- High Knee Skips On Rep 6- Broad Jumps On Rep 9-Kareokee 3 Rounds: 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 Hang Power Snatch Pre-WOD Stretching Pass Throughs Ninja Warrior Good Mornings Bent Over…

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Open Prep Cycle 2017

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 20 Jumping Bar Taps (double under drill) 2 Lengths High Knee Skips 2 Lengths Butt Kicks 2 Lengths Side Shuffle 10 Sit-Ups 10 Air Squats Pre-WOD Stretching Rising Suns Trunk Twists Leg Swings Arm Swings Figure 4s Boot Strappers with Twist Spider Crawl Elbow…

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Gymnastics

CrossFit 007 – Gymnastics Gymnastics Bottoms up Kettlebell Press (8, 8, 6, 6, 4) Single arm Kettlebell strict press with balanced upside down, held by handle. Metcon (Time) 3 Rounds: 30 Russian twist 53/35 ME Handstand hold (wall supported) *Rest :30 Seconds after each movement*Score = total time in handstand Scaled: Lighter KB Wall walk…

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Open Prep Cycle 2017 2.6

CrossFit 007 – CrossFit Lucky YOU!! You may not be at War of the WODs this weekend, but you TOO get to try your hand at one of the TEAM WODS! Warm-up Mini Partner WOD Warm Up 2 (No Measure) In Teams of 2 10 min AMRAP: 10 Synchronized Air Squats 20 Ring Rows* *Partners…

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Open Prep Cycle 2017 2.5

CrossFit 007 – CrossFit Warm-up Bike, Row, or Run for 3 minutes. Then……. Barbell Warm Up (No Measure) With an empty bar or PVC: 3 rounds: 6 Romanian Deadlifts 6 Hang Power Cleans 6 Front squats 6 Press 6 Backsquats 6 behind the neck press Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings…

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Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

EOMOM 12

Odd) Complex

1, 2, 3, 4, 5, 6

TTB + Pullups

Even)

30 Sec. Side plank hold

Alt. sides each round
All reps in complex must be unbroken. If a set is too large, continue eomom with the lesser set.