Holidays 2016 2.6

CrossFit 007 – CrossFit 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 may switch at any time, but other partner must hold a plank 20m Broad Jump (each person) 20m Frog Jump Each Person 10 high five push-ups 10…


Holidays 2016 2.5

CrossFit 007 – CrossFit Weightlifting Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Power Clean + Push Jerk (EMOM for 8 min* see below) *If you do not have a max for this, try to follow the same % as your clean and jerk or slightly less.Minute 1:…


Holidays 2.4

CrossFit 007 – CrossFit Warm-up All Around Warm Up 008 (No Measure) 3 Shuttle Runs Butt Kicks (2 lengths) Frankensteins Prison Walks Step, Cross, Toe Touch Knee Grab to Quad Stretch Spider Crawl Over Unders (2 lengths) Inch Worm Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings…


Holidays 2016 2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 1 Lengths Broad Jumps 2 Lengths Crab Walk 5 Glute Bridges 10 Hollow Rocks Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl…


Holidays 2016 2.2

CrossFit 007 – CrossFit Pre-WOD Stretching Leg Swings Arm Swings Arm Circles Spider Crawl Elbow Drop Ninja Warriors Good Mornings 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.…


Holidays 2016 2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 002 (No Measure) High Knee Skips Frankensteins Leg swings forward and back Leg Swings to the side Bear Crawl Crab Walk Spider Man walks Swimmers Back of hand Cup of waters Arm swings up and down and side to side Weightlifting Bench Press (8@60%, 8@60%, 6@65%,…



CrossFit 007 – 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*

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…


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…


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…