Open Prep Cycle 1.2

CrossFit 007 – CrossFit Warm-up Mini Warm Up WOD #2 (No Measure) With a Parner: One partner will accumulate single unders while the other partner does the following: 1. 20 Walking Lunges 2. 15 Hollow Rocks 3. 2 Lengths Broad Jumps 4. 2 Lengths Straight Leg Bear Crawl *Partners switch after each movement. Pre-WOD Stretching…

Details

Endu1

CrossFit 007 – Endurance Warm-up Row 800 meters then… 2 lengths each: high knee skips frankensteins butt kicks kareoke prisoner skip (reverse coming back) -Athletes should begin warm-up upon arrival to class -If rowers are full, begin on stretches and finish wtih row Skill Technique drills: 1) Pose bounce 2) Bounce and stride Metcon Open…

Details

Open Prep Cycle 1.1

CrossFit 007 – CrossFit Warm-up Mini WOD #1 (No Measure) 3 Rounds not for time of: 10 Wall Balls 10 Sit-Ups 10 Push-UpsTime Cap: 7 min 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…

Details

Core Cycle 3.5

CrossFit 007 – CrossFit Warm-up Checkpoint Jog (No Measure) Jog 400m…. Every 50m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach will then designate a leader for the group. The leader will…

Details

Core Cycle 3.4

CrossFit 007 – CrossFit Warm-up Athlete Directed Warm Up (No Measure) Within Each Class, Each member will pick their favorite warm up exercise. The coach will then create a warm up for each individual class based on athlete suggestions. Pre-WOD Stretching Coach’s Choice Skill Spend 15 min working on a skill of the Athlete’s choice.…

Details

Core Cycle 3.3

CrossFit 007 – CrossFit Warm-up 3 Rounds: 20 Jumping Jacks 10 Push-Ups 10 Pizza Pies 10 Goal Posts Pre-WOD Stretching 30 Sec Each: Good Morning and Reach Scorpion Kicks Supine Leg Cross Wide Leg Inch Worm (no push up) Egyptians Leg Swings Weightlifting Bench Press (8@65%-3@75%-8@70%-3@80%) superset Barbell Row (8-8-8-8 Supinated Grip) superset Metcon Rowing…

Details

Minions020

CrossFit 007 – Crossfit Kids Warm-up Wallball Volleyball (AMRAP – Reps) 5 Minute AMRAP: -Athletes will perform a wallball to toss the ball over the rig to the other player. -If the thrower does not get the ball over the rig then the receiving player gets a point. -If the receiving player fails to catch…

Details

Core Cycle 3.2

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…

Details

Core Cycle 3.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 10 Straight Leg Sit-ups 5 Candle Stick Rolls or 10 Leg Lifts 10 Wall Squats 5 Ankle Bends Each Leg Pre-WOD Stretching 30 sec. each Boot Strappers Spider Crawl Elbow Drop Figure 4s Arm Swings Cup of Waters WTFs Weightlifting 1 and 1/4 Front Squats (2-2-1-1-1) Go to…

Details

Core Cycle 2.4

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…

Details