CrossFit 007 – Crossfit Kids


Warm-up (No Measure)

Cone drills

Pre-WOD Stretching

Rising suns

Down ups


Figure 4s

Arm circles

Sumo squat


Metcon (AMRAP – Rounds and Reps)

11 Min. AMRAP:

10 Pushups

5 Burpees

20 Latt. hops

Cool Down

Chest stretch

Wall latt. stretch

Calf stretch

Quad stretch

Standing reach

Clean & Jerk Cycle 6.6

CrossFit 007 – CrossFit Warm-up Everybody’s IT! ZOMBIES (No Measure) Athletes will play tag, the only catch…Everybody is it! Anyone can tag another player. If you get tagged you are not out. You must continue playing in bear crawl until everyone has been tagged. *Play 5-7 Min.* Pre-WOD Stretching Rising suns Trunk twist Leg swings…


Clean and Jerk Cycle 6.5

CrossFit 007 – CrossFit Warm-up All jerks are too be push jerks today 500m Row (No Measure) Clean and Jerk Warm Up 1 (No Measure) In between each exercise, coach will call on an athlete to pick a dynamic movement to do for 10-20m. With an Empty bar: 1. 10 Down Ups 2. 5 Slow…


Clean and Jerk Cycle 6.3

CrossFit 007 – CrossFit Warm-up Row/DL Warm Up (No Measure) 3 rounds of: 2 lengths high knees 2 lengths butt kickers 2 lengths kareoke 1 length Frankeinsteins 1 length Dyno Walk 10 Supermans Time Cap: 10 min Pre-WOD Stretching Rising Sun Down and Up with Good Morning and Reach Side Lunges Glute Bridges Scorpion Kicks…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 Rounds: 1 Min. Plank hold :30 Sec. Sumo squat hold 10 Kips on bar Pre-WOD Stretching Down ups Goal post Pizza pies Hip circles Arm circles Leg swings Trunk twist Skill -Side kicks -KB swings Metcon Metcon (AMRAP – Reps) 10 Min. EMOM: Even: 4 Side…


Clean and Jerk Cycle 6.2

CrossFit 007 – CrossFit Warm-up Stretching is included in warm up tonight Row Warm Up Cleans (No Measure) Everyone will cycle through the row protion of this warm up which is: 15 Cal- Normal 10 Cal- Legs Only 10 Cal-Arms Only 15 Cal-Normal While you are waiting for the Rower, choose one of the following:…


Clean and Jerk Cycle 6.1

CrossFit 007 – CrossFit Warm-up Mini WOD #8 (No Measure) 3 Rounds of: 10 Air Squats 10 Sit-Ups 10 Pull-Ups or Ring Rows Pre-WOD Stretching Squat Stretching 3 (No Measure) Down and Up Leg Swings Figure 4s Hydrants Sumo Squat Hold Weightlifting Back Squat (5@70%, 5@75%, 3@80%, 3@85%, 3@85%+) 1. Increase slightly if feeling good…


Clean and Jerk Cycle 5.6

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…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) Shadow box drill -Straights -Hooks -Movement Pre-WOD Stretching Twisted cross Scorpion kicks Spider crawl Peaks and valleys Arm swings Rising suns Skill Banded Hooks on rig Metcon Metcon (Time) 5 RFT: 10m Farmer carry 53//35 30 Straights (1,2) 10m Farmer carry 30 Alt. Hooks Cool Down Yoga…


Clean and Jerk Cycle 5.5

CrossFit 007 – CrossFit Warm-up Mini WOD #3 (No Measure) 3 Rounds of: 20 Jumping Lunges 10 V-Ups 5 Burpees to Pull-Up Bar Pre-WOD Stretching Arm Circles Pizza Pies Goal Posts Glute Bridges Scorpion Kicks Supermans Hollow Hold Weightlifting Power Clean (EMOM for 8 min 5 reps at 65-70%) no dropping the bar between reps…