Open Prep Cycle 2017 6.4

CrossFit 007 – CrossFit Warm-up Interval HR Warm Up (No Measure) EOMOM for 9 min: 1. Partner Over Unders (partners switch at 30s) 2. 10 Deadlifts at 50%, 8@60%, 6@70% 3. Jog, Broad Jump, Jog Weightlifting Deadlift (EMOM for 5 min: 5 reps @75% ) Metcon 400m Run (Time) Max Effort 400m RunRest 3 min.…


Open Prep Cycle 2017 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 10 Partner Wall Ball Sit-Ups 5 Barbell Good Mornings 5 Burpee Pull-Ups 5 Hang Cleans Pre-WOD Stretching With Small Plates: 2 Rounds: 5 Goal Posts 5 Pizza Pies 5 Lateral Raises Skill coach’s choice bar muscle up work as time allows 🙂 Bar…


Open Prep Cycle 2017 6.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of: 5 Burpees 20m Walking Lunge (practice with DB if you feel so inspired) *wink 5 single arm DB or KB strict press each arm Pre-WOD Stretching Rising Suns Inch Worms Leg Swings Figure 4s Arm Swings Arm Circles Cup of Waters WTFs Weightlifting GOAL:…


Open Prep Cycle 2017 6.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 10 Cal Bike 5 Perfect PVC Thrusters 2 lengths High Knee Skips 5 Med Ball Cleans 20 Jumping Jacks 5 Pike Push Ups BUY OUT: 20 burpees at the end of the 7 min Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each:…


Open Prep Cycle 5.6

CrossFit 007 – CrossFit Warm-up Coach will lead stretches as athletes discuss topic of the day 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. Coach will give a question of the day or…


Open Prep Cycle 2017 5.5

CrossFit 007 – CrossFit Weightlifting Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Deadlift (8 min to find Mod 3 rep) THEN: EMOM for 5 min: 5 reps @70% of established 3 rep Metcon Conditioning Intervals-Descending Rest (12 Rounds for time) 1. Run 4x200m- FAST Rest: 45s 30s…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

5 Ring pullups @ 2121

5 Inverted Barbell rows @ 3121

ME Ring support hold in bottom of dip

*Rest 30 Sec. b/w movements*