Powers 11.3

CrossFit 007 – CrossFit Warm-up (No Measure) Bike a moderate 20 Cal Then 2 Rounds of: 10 Calf Raises 10 Push-Ups 10 Banded Face Pulls 5 Stepping Plank Burpees (no jump) Warm-up Pre-WOD Stretching Is, Ys, Ts, Ws (No Measure) 2 Rounds with light weight: 5 Is 5 Ys 5 Ts 5 Ws Weightlifting Push…

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Powers 11.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 1. Row 500m 2. Complete the Following Stretches: 20m Kareokee 20m High Knee Skips 20m Bear Crawl 10m Dyno Walk 10m Frankensteins 10m Spider Crawl 10m Lunge w/ twist 3. Barbell Warm Up: 2 Rounds: 5 Clean High Pulls (elbows up) 5 Muscle Cleans 5 No Foot…

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Powers 11.1

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up 1 (No Measure) Run 400m 10 Pass Throughs 10 Ninjas 10 Good Mornings 10 Reverse Pass Throughs 10 PVC OHS with Pause in Bottom Then…. 2 Rounds with an Empty Bar or PVC 5 Muscle Snatch 5 No Foot Snatch 5 Power Snatch Balance 5 Tall…

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Powers 10.6

CrossFit 007 – CrossFit If you are doing Summer Splash tomorrow, either REST and do MOBILITY today or use this to loosen up. Do the runs at an easy pace, and cut the KB swings in half, also completing those at an easy pace. Skip the thrusters. Warm-up “Thunderstruck” (No Measure) The class will listen…

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Powers 10.5

CrossFit 007 – CrossFit Skill Coach’s Choice Double Under Skill Work Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Double-Unders (2 attempts at ME set if desired) Metcon Metcon (AMRAP – Reps) EMOM for 20 min: ODD: 30s Double Unders for Reps/Practice EVEN: HSPU: Max UB Reps in…

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Powers 10.4

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Rising Suns Samson Lunge Leg Swings Inch Worms Spider Crawl Elbow Drop Warm-up (No Measure) 2 Rounds: 2 Rounds: Row Easy 300m 8 Bent Over DB Row 4 Light KB clean each arm Then…. 2 Rounds: 5 Muscle Clean (fast elbows) 5 No Foot Hang Cleans…

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Powers 10.3

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Weightlifting Good Mornings (4×10 @light-Moderate Weight) superset with Hamstring Curls…

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Powers 10.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Steady Rounds of: 100m Run 4 Over Unders Each Way 7 Front Squats with Wall Ball 7 Ring Rows Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise*…

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