Skill and Thrills 2.5

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with a barbell. Pre-WOD…

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Skills and Thrills 2.4

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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Skills and Thrills 2.3

CrossFit 007 – CrossFit Warm-up 10 min. Dianne-Warm-Up (No Measure) 3 Rounds of: 10 Russian KB Swings 8 Good Mornings (Empty Bar or PVC) 6 RDL (Empty Bar or PVC) 4 Seated L-Sit Press (empty bar or PVC) Pre-WOD Stretching Boot Strappers Spider Crawl With Twist Curtsey Lunge Figure 4 Side Lunges Sumo Squat Hold…

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Minions072

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Rock paper scissors tag Strength Metcon (AMRAP – Reps) Tabata pushups *Hold squat during rest period* Metcon Metcon (Time) 4 Rounds: Sprint 100 m *Each round must be covered by moving in a different way.* Ex: -Run -Lunge -Crawl -Jump -Skip -Back peddle Cool Down Couch…

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Skills and Thrills 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP 2 Lengths Bear Crawl 2 Lengths Kareokee 3x (Hang Snatch + Snatch Balance + OHS) with an empty bar or PVC 5 Cup of Waters 5 WTFs Skill Handstand Push/IUpside Down Work 1. Prerequisites 2. Strength Exercises 3. Technique 10 min to practice skill/strength…

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Skills and Thrills 2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 005 (No Measure) 3 Rounds: 10 Push Ups 10 Sit Ups 5 Hollow Rocks or 10 sec. Hollow Hold 5 Supermans 10 Kips Pre-WOD Stretching Down Up and Reach Knee Grab to Samson Lunge Spider Crawl to Twist Glute Bridges Scorpion Kicks Goal Posts Arm Swings…

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Skills and Thrills 1.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Minions071

CrossFit 007 – Crossfit Kids Warm-up Agility ladder 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 Strength Metcon (No Measure) Pick 2 Lifts and PR! Cool Down Yoga cool down 1 (No…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 rounds: 100 m Sprint 10 MB Over shoulder toss 40 Straights Pre-WOD Stretching With PVC: Pass throughs Ninja Warriors Bent over twist Leg swings Figure 4s Skill -Power progressions -4 Punch combo on bag Metcon Metcon (AMRAP – Reps) 5 Rounds: 2 min. Work/ 30 Sec.…

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Skill and Thrills 1.5

CrossFit 007 – CrossFit Warm-up Barbell Warm Up (No Measure) With an empty bar or PVC: 3 rounds: 6 Romanian Deadlifts 6 Hang Power Cleans 6 Front squats 6 Press 6 Backsquats 6 behind the neck press Pre-WOD Stretching Back Stretching (No Measure) 30 seconds each…. Rising Suns Trunk Twists Figure 4’s Leg Swings Scorpion…

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