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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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 4.6

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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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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