Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

4 Rounds:

1 Legless rope climb (up & down)

10 Ring dips

5 Strict CTB Pullups @ 31X2

*Rest :45 b/w movements*
Scaled:

3 Rope Descents

Banded &/or bar dips

Banded chin over bar pullups

Holidays 2016 1.6

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 Specific Warm Up-Athlete Directed (No Measure) 10 minutes to set up, warm up…

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Holidays 2016 1.5

CrossFit 007 – CrossFit Warm-up Clean Stretches (No Measure) With PVC: Front Rack Behind the Back Shooters Spider Crawl Elbow Drop Boot Strappers Hip Circles Wrist Circles Clean and Jerk Warm Up 1 (No Measure) In between each exercise, coach will call on an athlete to pick a dynamic movement to do for 10-20m. With…

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Holidays 2016 1.4

CrossFit 007 – CrossFit Weightlifting use the first set as warm up- you do not need to warm up prior to first set. Warm-up Squat Warm Up 3 (No Measure) 6 min AMRAP of: 1 Length Butt Kicks 5 Air Squats 1 Length High Knee Run 3 Around the world lunges-each leg 10 Duck Walks…

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Holidays 2016 1.3

CrossFit 007 – CrossFit Warm-up Shoulder Warm-Up 1 (No Measure) 3 Rounds of: Jump Rope 1 min. 10 Push-Ups 15 kips on the bar Pre-WOD Stretching 2 Rounds: 10 Banded Pull-Aparts 10 Pizza Pies 10 Goal Posts Rest 30 s Weightlifting choose one Shoulder Press (3×8 @70%) Behind the Neck Press (3×8 at the same…

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Minions087

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Burpee Relay! Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (Time) 30-20-10 Kettlebell Swings Air squats Cool Down Yoga cool down…

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Holidays 2016 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up Rebounding Warm Up (No Measure) *Line Boxes Up at One End of the Gym* Run 4 Lengths 5 Step Ups Kareokee 2 lengths Butt Kicks 2 Lengths 5 Jump Up Step Down 2 Lengths Jog Backwards 2 Lengths Bunny Hops 5 Jump Up, Step to Edge, Land with…

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Holidays 2016 1.1

CrossFit 007 – CrossFit Warm-up Tabata- Snatch Warm-Up (No Measure) Tabata Song! Complete the following exercises….. 1. Pass Throughs 2. Snatch Grip Deadlift 3. Snatch Grip “jumps” 4. Jump with high elbows 5. Muscle Snatch 6. Overhead Squat 7. Snatch Balance 8. Hang Power Snatch Warm-up (No Measure) Coach’s Choice snatch technique or stretching Weightlifting…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 200 m Run 8 ea. Y, T, W 5/2.5 1 Forward/Back Low crawl Pre-WOD Stretching Front rack Ninja warriors Shooters Pass throughs 8 Hollow hang Shoulder activates Windmills Samson lunge Spider crawl Side lunges Leg swings Circling the body Gymnastics Metcon (Time) For time: 2-4-6-8-10…

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Minions086

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Agility ladder Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (Time) 3 Rounds for time: 30 Box jumps 25 Air squats…

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