16.3.2

CrossFit 007 – CrossFit Warm-up 1. Jog 400m 5 Jump Squats 10 Pass Throughs 10 Ninja Warriors 10 PVC Good Mornings 5 Tuck Jumps 10 Spider Crawl Elbow Drop Rotations (ea side) 10 Leg Swings Each Side 10 Arm Swings Each Way 10 min. 2.(Led by Coach) With an Empty Bar or PVC Down and…

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Open 16.3.1

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 2 Rounds: 10 Air Squats 10 Banded Good Mornings 10 Duck…

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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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Open 16.2.5

CrossFit 007 – CrossFit “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 Coach’s Choice Metcon Choose…

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Minions038

CrossFit 007 – Crossfit Kids Warm-up Frog hop relay 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) 3 Rounds: 20 Pushups 40 Jumprope 20 Squat jumps Cool Down Yoga…

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Open 16.2

CrossFit 007 – CrossFit Warm-up Clean Warm Up 2 (No Measure) 3 Rounds: Row 200m Then… with an empty bar or PVC 5 Good Mornings 5 Shrugs 5 Down Ups 5 Down Up Elbows 5 Hang Power Cleans 5 Front Squats 5 Squat Cleans Pre-WOD Stretching Oly Warm Up 4 (No Measure) Jump Rope for…

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Open 16.2.4

CrossFit 007 – CrossFit 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 kind…

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Open 16.2.2

CrossFit 007 – CrossFit Warm-up 3 Rounds of: 20 Jumping Jacks 10 sit-ups 5 Jump and Land (split jerk) Pre-WOD Stretching Grab Small Plates 30 sec each: Goal Posts Hip Circles Pizza Pies Leg Swings Squatting Ankle Stretch Shoulder Press Weightlifting Split Jerk (Take 6 min to build to a mod-heavy 3 rep.) NO FAILING.…

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Open 16.2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 008 (No Measure) 3 Shuttle Runs Butt Kicks (2 lengths) Frankensteins Prison Walks Step, Cross, Toe Touch Knee Grab to Quad Stretch Spider Crawl Over Unders (2 lengths) Inch Worm Pre-WOD Stretching Front Rack Stretch with Band 1 min each side 10 Scorpion Kicks 15 Banded…

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Open 16.1.2

CrossFit 007 – CrossFit Warm-up Med Ball Skeeball (No Measure) Coach will designate a line from which players will throw. Each player takes a turn throwing the wall ball. You MUST pass through a FULL squat and throw overhead (just like a wall ball) except you will throw out as well as up. Wherever the…

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