Clean and Jerk Cycle 5.3

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 Suns Peaks and Valleys Leg Swings Arm Swings Arm Circles Samson Lunge Weightlifting Defecit Clean Grip Deadlift (4×3@100-105% of clean Tempo: 2-2-2-0)…

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Striking

CrossFit 007 – Striking Skill Back against the wall (No Measure) For time: 2 Elbows 2 Knees 10 m Sprint Sprawl/ 10 Hammer fist *Begin with back against wall* **Time ends when athlete returns to their fighting stance following the last movement**-Each athlete gets 3 attempts -1 Sec. penalty for any missed or no reps…

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Clean and Jerk Cycle 5.2

CrossFit 007 – CrossFit Pre-WOD Stretching Couch Stretch Banded Hip Flexor Frog Stretch Warm-up Squat Warm Up 5 (No Measure) 3 Rounds: 2 Lengths High Knees 2 Lengths Kareokee 10 Goblet Squats with Light KB* 10 Penguin Walks with band *Work on perfect form and stretch the ankles by leaving your toes pointed straight ahead.…

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Clean and Jerk Cycle 4.6

CrossFit 007 – CrossFit Warm-up may play inside if weather is crappy. Coach may decide a reward for the winner/punishment for the losers 😉 Pre-WOD Stretching 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…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) MB Relay: (2 Teams) 1 rep up to 5 Burpee 10m Sprint 2x Elbows 10m Sprint Pre-WOD Stretching Ankle circles Knee circles Hip circles Trunk twist+Drumming Wrist circles Elbow circles Arm circles Neck circles Skill – Thrusters -Bear crawl w/ strikes Metcon Metcon (No Measure) 20 Min.…

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Clean and Jerk Cycle 4.5

CrossFit 007 – CrossFit Warm-up Zip Zap (No Measure) Class forms a large circle around one person who is in the middle. That person in the middle briefly explains the rules but DO NOT SPEND A TON OF TIME EXPLAINING THIS ONE. Let the class figure it out, that is part of the fun! The…

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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…

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Clean and Jerk Cycle 4.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 8 Min. AMRAP: 1) ME Bar hang 2) ME Handstand hold 3) ME Hollow rocks 4) ME Burpees Pre-WOD Stretching Peaks and valleys Boot strappers w/ twist Swimmers Windmills Trunk twist Skill -Telegraphing (Hooks) Metcon Metcon (AMRAP – Reps) 2 rounds: 10 Min. AMRAP (5 per partner)…

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