Minions070

CrossFit 007 – Crossfit Kids

Warm-up

Warm-up (No Measure)

Cone drills

Pre-WOD Stretching

Rising suns

Down ups

Lizard

Figure 4s

Arm circles

Sumo squat

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min. AMRAP:

10 Pushups

5 Burpees

20 Latt. hops

Cool Down

Chest stretch

Wall latt. stretch

Calf stretch

Quad stretch

Standing reach

Clean and Jerk Cycle 6.5

CrossFit 007 – CrossFit Warm-up All jerks are too be push jerks today 500m Row (No Measure) 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 an Empty bar: 1. 10 Down Ups 2. 5 Slow…

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Clean and Jerk Cycle 6.3

CrossFit 007 – CrossFit Warm-up Row/DL Warm Up (No Measure) 3 rounds of: 2 lengths high knees 2 lengths butt kickers 2 lengths kareoke 1 length Frankeinsteins 1 length Dyno Walk 10 Supermans Time Cap: 10 min Pre-WOD Stretching Rising Sun Down and Up with Good Morning and Reach Side Lunges Glute Bridges Scorpion Kicks…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 Rounds: 1 Min. Plank hold :30 Sec. Sumo squat hold 10 Kips on bar Pre-WOD Stretching Down ups Goal post Pizza pies Hip circles Arm circles Leg swings Trunk twist Skill -Side kicks -KB swings Metcon Metcon (AMRAP – Reps) 10 Min. EMOM: Even: 4 Side…

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Clean and Jerk Cycle 6.2

CrossFit 007 – CrossFit Warm-up Stretching is included in warm up tonight Row Warm Up Cleans (No Measure) Everyone will cycle through the row protion of this warm up which is: 15 Cal- Normal 10 Cal- Legs Only 10 Cal-Arms Only 15 Cal-Normal While you are waiting for the Rower, choose one of the following:…

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Clean and Jerk Cycle 6.1

CrossFit 007 – CrossFit Warm-up Mini WOD #8 (No Measure) 3 Rounds of: 10 Air Squats 10 Sit-Ups 10 Pull-Ups or Ring Rows Pre-WOD Stretching Squat Stretching 3 (No Measure) Down and Up Leg Swings Figure 4s Hydrants Sumo Squat Hold Weightlifting Back Squat (5@70%, 5@75%, 3@80%, 3@85%, 3@85%+) 1. Increase slightly if feeling good…

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Clean and Jerk Cycle 5.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) Shadow box drill -Straights -Hooks -Movement Pre-WOD Stretching Twisted cross Scorpion kicks Spider crawl Peaks and valleys Arm swings Rising suns Skill Banded Hooks on rig Metcon Metcon (Time) 5 RFT: 10m Farmer carry 53//35 30 Straights (1,2) 10m Farmer carry 30 Alt. Hooks Cool Down Yoga…

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Clean and Jerk Cycle 5.5

CrossFit 007 – CrossFit Warm-up Mini WOD #3 (No Measure) 3 Rounds of: 20 Jumping Lunges 10 V-Ups 5 Burpees to Pull-Up Bar Pre-WOD Stretching Arm Circles Pizza Pies Goal Posts Glute Bridges Scorpion Kicks Supermans Hollow Hold Weightlifting Power Clean (EMOM for 8 min 5 reps at 65-70%) no dropping the bar between reps…

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Clean and Jerk Cycle 5.4

CrossFit 007 – CrossFit Warm-up Clean and Jerk Warm Up 2 (No Measure) In a Circle with a PVC: 20 Jumping Jacks 5 Slow Clean DL 5 Clean DL with Shrug 5 Slow Hang Muscle Clean 20 Jumping Jacks 5 Jump and Land 5 Jump and Land Split 5 Tuck Jumps 20 Jumping Jacks 5…

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