Basic Competitor 4.4

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 1 (No Measure) 2 lengths high knees 2 lengths butt kicks 2 lengths high knee skips 2 lengths kareoke 20 Hollow Body Rocks 10 Supermans 5 Wide Leg Inch Worms Pre-WOD Stretching with small plates; 20s each Ys Ts Ws Goal Posts Pizza Pies Front Raise Lateral…

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Basic Competitor 4.3

CrossFit 007 – CrossFit Warm-up Deadlift Warm-Up 2 (No Measure) 3 Rounds of: 4 Shuttle Runs 5 leg extensions each leg with band 5 single leg glute bridges each leg Pre-WOD Stretching Rising Sun plus trunk Twist Knee Grab to Hip Flexor Spider Crawl Elbow Drop Standing Leg Swing into Standing Hamstring Shoulder Rolls Arm…

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Basic Competitor 4.2

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 Pre-WOD Stretching Ninja Warriors Bent Over Body Twist Boot Strappers…

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Hurricane Matthew Tribute WOD

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching Rising Suns Spider Crawl Elbow Drop Leg Swings…

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Basic Competitor 4.6

CrossFit 007 – CrossFit Warm-up Tabata Barbell (No Measure) Listen to the Tabata Song and Perform the Following Movements with a PVC: 1. Clean DL 2. Down Ups 3. Hang Power Clean 4. Front Squat 5. Squat Clean 6. Push Press 7. Push Jerk 8. Split Jerk *Reminder: Virtuosity in EVERYTHING Pre-WOD Stretching Follow the…

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Basic Competitor 4.5

CrossFit 007 – CrossFit Warm-up Barbell Warm-Up 6 (No Measure) 30 Single Unders 5 Down Ups 5 Down Up Elbows High 20 Jump Rope Backwards 5 OHS 5 Front Squat 20 Double Unders 5 Hang Snatch From Pos 1 5 Hang Clean from Pos 1 10 Triple Unders Weightlifting Rest 2 min between sets Snatch…

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Basic Competitor 4.4

CrossFit 007 – CrossFit Warm-up Mini WOD #9 (No Measure) 3 Rounds: 12 KB Swings 10 Sit-Ups 8 Wall Balls 6 Broad Jumps Rest 30 sec. Pre-WOD Stretching Down Ups Spider Crawl Elbow Drop Leg Swings Arm Swings Arm Circles Figure 4s Metcon 007 Beep Test 1 (AMRAP – Rounds and Reps) EMOM until failure…..…

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Basci Competitor 4.3

CrossFit 007 – CrossFit Warm-up 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 topic to discuss. When everyone returns from the run, athletes will…

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Minions079

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Skirttt! 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: 9 Rope ascents 15 Squat jumps 21…

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Basic Competitor 4.2

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Good Morning and Reach Arm…

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