Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Thruster Cycle 4.6

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 400 m MB Run 30 Elbows 20 WB Pre-WOD Stretching Rising suns Hip circles Down ups Arm swings Ankle circles Arm circles Skill -Side kick -1,2 Squat Metcon Metcon (Time) With Partner (I go, you go) For time: 100 m Run 10 Side kicks 10 Straights 200…

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Minions060

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Duck duck goose 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) BI: 1 Min. Plank hold Then… 40 Situps 10…

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Thruster Cycle 4.5

CrossFit 007 – CrossFit Warm-up “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Pre-WOD Stretching 30 sec each:…

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Thruster Cycle 4.4

CrossFit 007 – CrossFit Mobility Thruster Mobility (No Measure) 1 min ea: Front Rack Stretch (low band) 1 min: T Spine on Foam Roller or Wall Ball Wrist Stretch- 1 min Warm-up Warm-up (No Measure) With a light weight, bar or PVC 3 RDL 3 Down Ups 3 Hang Power Clean 3 Front Squat 3…

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Thruster Cycle 4.3

CrossFit 007 – CrossFit Warm-up *instead of each round, team that wins overall gets to pick 10 rep buy in for other team Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as…

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Minions 059

CrossFit 007 – Crossfit Kids Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 2 Team G&P Relay 3 Rounds: 4 Pushups 10 m Sprint 4 Elbows *Add 4 Reps each round* Pre-WOD Stretching Arm swings Wrist circles Trunk twist Hip circles Leg swings (side to side) Knee circles Skill Hooks 1- Shadow box 2- Mitt work Metcon Metcon (AMRAP –…

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Thruster Cycle 4.1

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 Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in…

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