Deload Batier 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Part 1: 30 sec Bar Hang- loosen up shoulders by moving in different directions 5-10 each or each way- move through steady: Neck Circles Arm Circles Hip Circles Knee Circles Arm Swings Leg Swings Trunk Twist 1 Length Each: Low Crawl March Skip Broad Jump Warm-up (No…

Details

Hero Week 1.6

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader will lead for 30 sec and then pick the…

Details

Hero Week 1.5

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30 sec each: Rising Suns Hip Flexor Leg Swings Arm Swings Spider Crawl Elbow Drop Warm-up (No Measure) 3 Rounds: 30s Work, 30s Rest Gradually increase intensity each round 1. Jump Rope 2. Air Squats 3. Light Push Press 4. Shuttle Runs 5. Ring Rows or BOB Rows…

Details

Hero Week 1.4

CrossFit 007 – CrossFit Warm-up any additional pre-wod stretching needs to be done on your own before class today. Warm-up (No Measure) 4 Steady Rounds of: 10 Cal Bike 7 Ring Rows 7 Banded Tricep Pull-Downs (double arm) 7 SDLHP with KB *In between each round do 30s of the stretch of your choice. Coach…

Details

Hero Week 1.3

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

Details

Hero Week 1.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′…

Details

007 Hero Week 1.1

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 Warm-up (No Measure) Steady Through- practice each movement and begin visualizing your WOD.…

Details

Power Endurance 3.6

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

Details

Power Endurance 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 4 Steady Rounds Run 100m 10 Push-Ups Modify as needed- loosen up Clean and Jerk Warm Up 4 (No Measure) Clean: 3×3 Clean from Pos. 1- Pause in pos 1 for 2 sec. perform at 40-60% Jerk: 3×2 Double Pause Jerk 40-60% Pause for 2 sec in…

Details