Endu13

CrossFit 007 – Endurance

Warm-up

800 m row

then…

pose drills

Metcon

Metcon (Time)

10-8-6-4-2

Thrusters 95/65

10 m sprints

Hand release pushups

Mileage

2.5 Mile Run (Time)

Run 4000 meters

Cool Down

5 Min. row

then…

Laying quad stretch

Banded hamstring

Butt wink stretch

Open Prep Cycle 7.3

CrossFit 007 – CrossFit Pre-WOD Stretching 1 min each: Wall Ball T Spine Stretch Front Rack Band Stretch (Right)* Front Rack Band Stretch (Left)* Banded OH Distraction (right) Banded OH Distraction (left) *band is low Warm-up 3 Rounds of: 10 Forward Stepping Lunges (which foot do you step with first?) 10 Supine Barbell Rows 5…

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Minions034

CrossFit 007 – Crossfit Kids

Warm-up

3 Rounds:

1 length each

Frog hops

Crab walk

Dino Walk

Skill

Air squat form

Metcon

Metcon (Time)

30-20-10

Air squats

Burpees

*6 Bear crawls between rounds*

Cool Down

Quad stretch

Across body shoulder stretch

Up dog

Down dog

Endu12

CrossFit 007 – Endurance

Warm-up

800 m Row

then…

Pose drills

Metcon

Metcon (No Measure)

7 Min. EMOM

20 Sec. Goblet squat hold 53/35

30 Jumprope

Mileage

2.5 Mile Run (Time)

Run 4000 meters

Cool Down

5 Min. Row

then…

Couch stretch

Banded Runners stretch

Butterfly

Open Prep Cycle 7.2

CrossFit 007 – CrossFit Warm-up Clean Warm Up 1 (No Measure) All Done with Empty Bar 5 shuttle runs 10 Down Ups 4 shuttle runs 10 Down Up Elbows High (clean) 3 shuttle runs 10 Down Up, Elbows High, FINISH! 2 shuttle runs 10 Front squats 1 shuttle run 10 High Hang Squat Cleans Pre-WOD…

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Open Prep Cycle 7.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 20 Jumping Jacks 10 Air Squats 10 Push-Ups Pre-WOD Stretching Cross Toe Touch and Reach Leg Swings Arm Swings Cup of Waters WTFs Egyptians Swimmers Gymnastics Muscle-ups (EOMOM 12 min. Odd: MU drill Even:20 Hollow Rocks) DRILLS! We are not actually DOING muscle ups before the WOD (even…

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Open Prep Cycle 6.6

CrossFit 007 – CrossFit Warm-up Lumberjacks and Farmers (No Measure) Lumberjacks and Farmers: Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the…

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Minions 033

CrossFit 007 – Crossfit Kids Warm-up Simon says… 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) 21-15-9 KB DL Situps Box jumps Cool Down Down dog Hero pose Butterfly…

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Open Prep Cycle 6.5

CrossFit 007 – CrossFit This WOD is in honor of 007 member, Jamie Ingram. Jamie is truly an athlete that keeps 007’s heart beating. She is CONSISTENTLY at the gym an average of 5 days a week and she is always a pleasure to have in class. In the time that I have had the…

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Open Prep Cycle 6.4

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 30 sec each:…

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