Clean and Jerk Cycle 7.5

CrossFit 007 – CrossFit Warm-up Tabata Clean and Jerk (No Measure) Perform Each of the Following Movements to the Tabata Song with an Empty Bar 1. Clean DL 2. Clean Pull with Shrug 3. Hang Squat Clean 4. Full Squat Clean 5. Strict Press 6. Dip and Drive with Bar in Front Rack 7. Push…


Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…


Clean and Jerk 7.4

CrossFit 007 – CrossFit Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the kind…


Clean and Jerk 7.3

CrossFit 007 – CrossFit Warm-up 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: Spider Crawl Elbow Drop- 10 Rotations each…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) Team heavy bag relay 1 Rep up to 5 of: 1, 2, 1, 2 move Pre-WOD Stretching Rising suns Arm swings Goal post Leg swings Sumo squat Trunk twist Skill -Elbows -Mitt holding Metcon Metcon (Time) With partner: I go, you go 16 RFT: 10 Pushups 20…


Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…


Clean and Jerk Cycle 7.2

CrossFit 007 – CrossFit Warm-up stretches are included in warm up today Jerk Warm Up 1-Push and Split (No Measure) LED BY COACH: 2 Lengths High Knees 2 Lengths Butt Kicks 5 Jump and Land (Push) 5 Stationary Lunges (ea side) -which one feels BETTER? 5 Jump and Land (Split) 1 Length Frankensteins 1 Length…


Clean and Jerk 7.1

CrossFit 007 – CrossFit Warm-up Box Squat Warm Up (No Measure) 7 min. AMRAP of: 12 KB Swings 6 Singe Leg Step Ups/Side* 15 Hollow Rocks 10 Air Banded Air Squats *use KB or DB if desired Pre-WOD Stretching Leg Swings Hip Circles Spider Crawl Elbow Drop Boot Strappers with Twist Inch Worms Cup of…


Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…



CrossFit 007 – Crossfit Kids


Warm-up (No Measure)

Cone drills

Pre-WOD Stretching

Rising suns

Down ups


Figure 4s

Arm circles

Sumo squat


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