Power Cycle 1.3

CrossFit 007 – CrossFit Warm-up Squat/DL Accessory Warm Up (No Measure) 3 Rounds: 10 Wall Squats 10 Banded Good Mornings @30×1 10 Glute Bridge March Gymnastics Weighted Plank (3×1 min.) Every 10 seconds go up to your hands and then down to your forearms Score is max weight, not max reps. Put weight where it…


Power Cycle 1.2

CrossFit 007 – CrossFit



Strict Pull-Ups (Find Max set of STRICT Pull-Ups)

scaled: max set of strict ring rows- as close to parallel as possible


Shoulder Press (5×5@85%)


Power Cycle 1.1

CrossFit 007 – CrossFit Warm-up Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10 Leg Swings Front to back and side to side…


Power Cycle 1

CrossFit 007 – CrossFit Warm-up CFT Warm UP (No Measure) Row 200m 10 Banded Good Mornings@30X1 10 Boot Strappers 10 Fire Hydrants (each leg each direction) 10 Pinwheels 10 Arm Swings Up and Down 10 Arm Swings Across 10 WTFs 10 Cup of Waters (6 min.) How to Warm Up Once you get your bar……


Transition Week 2

CrossFit 007 – CrossFit Warm-up Muscle Up/Pull-Up Warm Up (No Measure) Jump Rope for 2 min. 1 length Prison Walks 1 length Perfect Stretch 10 leg swings/side front to back 10 leg swings/side side to side 3 sets of Ys, Ts, and Ws with light plates 10 side plank rotations (each side) 30 Hollow body…


Labor Day Hero WOD

CrossFit 007 – CrossFit Warm-up Hungry Hippos Warm Up (No Measure) Place medicine balls of varying sizes/weights in the center of the floor. Divide the class into 4 teams (one team on each corner of the turf. On 3-2-1 GO… the first person on each team will do 1 burpee then sprint to the center…


Snatch Cycle 8.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Gymnastics Tabata Hollow Rocks (8 Rounds: Record LOWEST SET ) 20 sec work; 10 sec rest…. 8 rounds Rx: Hollow Rocks Scaled 1: Hollow Hold Scaled 2: Modified Hollow Hold Metcon Elizabeth (Time) 21-15-9 Clean, 135#…


Snatch Cycle 8.4

CrossFit 007 – CrossFit Warm-up Overhead Squat Warm Up (No Measure) 3 Rounds of: Jog 3 times down and back across gym 10 OHS with band or PVC: Think about STRETCHING THE BAR 15 Pass Throughs Pre-WOD Stretching OHS Stretching (No Measure) 30 sec each or each side: Overhead Distraction with band (1 min.) Wrist…


Snatch Cycle 8.3

CrossFit 007 – CrossFit Warm-up Row Relay (No Measure) Athletes Line Up in Teams of 3-5 behind each rower. As a team, Athletes try to row 2,000 meters. Rules: 1. Before beginning, the person on the rower must call out a body weight movement for the rest of the line to do until he/she is…


Snatch Cycle 8.1

CrossFit 007 – CrossFit Warm-up Oly Warm Up 4 (No Measure) Jump Rope for 2 min. Then…. Coach will lead athletes through this series of exercises. 30 sec. each (15 sec./side): Wrist Circles Elbow Circles Arm Circles Arm Swings Egyptians Tricep Stretch w Side Bend Trunk Twist Down and Up Hip Circles Back Wipers Scorpion…