Basic Competitor 5.3

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 3 (No Measure) With PVC or Empty Bar 30 Single Unders 10 OHS 30 Double Unders 7 Snatch Balance 20 Jump Rope Backwards 5 Hang Power Snatch 5 Hang Squat Snatch 10 Triple Unders Pre-WOD Stretching Pass Throughs Ninja Warriors Reverse Pass Throughs Bent Over Body Twists…

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Basic Competitor 5.2

CrossFit 007 – CrossFit Warm-up DL Accessory Warm Up (No Measure) 200m Jog then…. 3 Rounds of: 5 Bulgarian Split Squats Each Leg (no weight) 5 RDL with Empty Bar 10 Duck Walks Each Side Time Cap: 10 min. Pre-WOD Stretching Down Dog with Calf Raise: 20 ea leg Over Unders: 5 each side Frog…

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Basic Competitor 5.1

CrossFit 007 – CrossFit Warm-up (No Measure) 2 Rounds: Jog 3 Times Down and Back 5 OHS with PVC- PERFECT FORM 10 Pass Throughs 20 Jumping Jacks 5 Thrusters with PVC PERFECT FORM 10 PVC Good Mornings 10 Side Skaters 10 Ring Rows Pre-WOD Stretching 30 sec each: Leg Swings Arm Swings Arm Circles Cup…

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Basic Competitor 4.6

CrossFit 007 – CrossFit Warm-up Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many people are in your immediate family?…

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Basic Competitor 4.5

CrossFit 007 – CrossFit Warm-up All Around Warm Up 10 (No Measure) Jog 2 Lengths Jog 2 Lengths Backwards Side Shuffle 2 Lengths 1 Length Bear Crawl 10 Push-Ups 1 Length Crab Walk 10 Plank Up Downs Side Shuffle 2 Lengths Jog 2 Lengths Backwards Jog 2 Lengths Pre-WOD Stretching 2 Rounds: 7 Glute Bridges…

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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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