Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 6 Min. AMRAP: 100 m Sprint 10 Pushups 8 Hollow rocks 6 Squat jumps Pre-WOD Stretching Rising suns Down ups Leg swings Lunge and twist Arm circles Skill -Hooks -Double Unders Metcon Metcon (Time) 3 RFT: 50 DU/100 SU 40 Hooks 30 Sit-ups Cool Down Seated twist…

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Thruster Cycle 3.5

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Thruster Cycle 3.4

CrossFit 007 – CrossFit Warm-up Back Warm Up 2 (No Measure) 6 min AMRAP of: 20m Bear Crawl 10 Russian KB Swings 5 Supermans Pre-WOD Stretching 30 sec each: Rising Suns Hip Circles Leg Swings Good Morning and Reach Side Lunges Figure 4s Weightlifting Good Mornings (4×8 steady tempo) 1. Increase weight each set 2.…

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Minions058

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 4 Min. AMRAP: 10 m Sprint 3 Burpees 10 m Sprint 3 Air squats 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…

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Thruster Cycle 3.3

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) Banded plyo warmup Pre-WOD Stretching Down and up Elbow circles Wrist circles Trunk twist Leg swings Knee circles Ankle circles Skill Proper fist Front kicks Midline Metcon (AMRAP – Rounds and Reps) 3 Min. AMRAP: 5 TTB 10 Hammer Fist Rest 1 Min. 3 Min. AMRAP: 10…

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Thruster Cycle 3.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 5 (No Measure) 3 Rounds: 2 Lengths High Knees 2 Lengths Kareokee 10 Goblet Squats with Light KB* 10 Penguin Walks with band *Work on perfect form and stretch the ankles by leaving your toes pointed straight ahead. Elevate toes slightly if possible. Pre-WOD Stretching Spider Crawl…

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Thruster Cycle 3.1

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 20 sec each: Arm Circles Wrist Circles Hip Circles Boot Strappers Heel, Toe, Lunge Weightlifting Push Press (Build to 6RM; then 3×6@90%…

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Thruster Cycle 2.6

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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Striking Intro

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 2 Min each: Partner over unders Pre-WOD Stretching -Pass throughs/reverse -Ninja warriors -Bent over twist -Figure 4s -Leg swings -Arm/Hip circles -Ankle/Wrist circles Skill Metcon (No Measure) 1) Shadow box instruction: -Palm heel strike 1’s & 2’s -Elbows -Knees -Pad holding 2) Partner Padwork -1,2 -Elbow (1,…

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