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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Thruster Cycle 5.4

CrossFit 007 – CrossFit Warm-up Barbell Warm-Up: Snatch (No Measure) Today we are going to work on creating MUSCLE MEMORY for the snatch during warm-up. Use an empty bar or PVC 3 Rounds: Jump Rope for 1 min. 5 Scarecrows (ELBOWS ABOVE THE BAR) 5 Muscle Snatch 5 Hang Sntaches Pre-WOD Stretching Pass Throughs Ninja…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 8 Min. AMRAP: 200 m Row 10 Banded good mornings 5 Box jumps 30/24 Pre-WOD Stretching Down ups Arm swings Arm circles Figure 4s Leg swings Trunk twist Skill -Uppercuts -Review Front kick Metcon Metcon (Time) 9 Rounds w/ Partner: (I go, you go) Pt 1: 30…

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Thruster Cycle 5.3

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Metcon Double Trouble (Time) With…

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Minions061

CrossFit 007, CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Hollerin run 3 Rounds each Pre-WOD Stretching Lunge and twist Frankenstein kicks Knee tucks High knee skips Crab walk Side shuffle Metcon Metcon (Time) With Partner: 200 m Run 100 Air squats 100 Box jumps Cool Down Couch stretch Sit and reach Seated straddle…

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Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…

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Thruster Cycle 5.2- Deload 2

CrossFit 007 – CrossFit Warm-up Push Press Warm Up (No Measure) 3 Rounds: 5 Inch Worms 10 Banded Pull Aparts 5 Dip and Drive in Front of Pole or against wall Pre-WOD Stretching Down and Up Leg Swings Arm Swings Cup of Waters/WTFs Weightlifting Push Press (6×4 slight build) may use the first as warm…

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Thruster Cycle 5.1-Deload 1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 7 Goblet Squats 7 Pull-Ups or Ring Rows 7 Supermans Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow Drop Boot Strappers Weightlifting Front Squat (5@50%,…

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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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