Powers 8.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Run 200m Then 2 Rounds of: 20 Flutter Kicks 20m Bear Crawl 10 Plank Shoulder Taps Pre-WOD Stretching skip the front raise and lateral raise today. If desired, do them as accessory work- 3 sets 10 each AFTER the WOD Shoulder Stretching 1 (No Measure) 10 Banded…

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Powers 8.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 5 Wall Squats (facing the wall) 10 Lunge and Twist 10 Push Ups then… with an empty barbell: 2 Rounds: 5 Muscle Clean (fast elbows) 5 No Foot Hang Power Cleans (drive through heels) 5 Tall Power Cleans (pull around the bar) Pre-WOD Stretching…

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Powers 8.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: Row 200m- smooth 5 Inch Worms 10 Hollow Rocks 10 Dipping Birds 10 Kips on Bar Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg…

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Minions

CrossFit 007 – Crossfit Kids

Skill

PVC Clean progression

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

2 Min. on/1 Min. off

1) 5 Box dips/20 Jumping jacks

2) 5 Pushups/10 Air squats

3) 5 Ring rows/30 m Shuttle sprint

Powers 7.6

CrossFit 007 – CrossFit Warm-up practice being synchronized on your burpees! Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many…

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Powers 7.5

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Warm-up (No Measure) with an empty barbell: 2 Rounds: 5 Muscle Clean (fast…

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Box

CrossFit 007 – Box Warm-up Massage + Bike easy 5 min. Pre-WOD Stretching Dynamic Stretch + PVC Shoulder openers () Weightlifting Metcon (Weight) EOMOM 10: 1 Snatch pull 1 Hang snatch Pos. 2 1 OVHS Strength 3 Position Jerk (8×1 Build to challenging) Pause for 2 Sec. in each position: 1) Dip (Bottom of dip…

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Powers 7.4

CrossFit 007 – CrossFit Skill coaches choice kipping practice: TTB and Pull-Ups 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…

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Powers 7.3

CrossFit 007 – CrossFit Pre-WOD Stretching 30 s Each: Rising Suns Pass Throughs Spider Crawl Elbow Drop (x2) Shooters Side Lunges Arm Swings Arm Circles Elbow Circles Wrist Stretch (forward and back) Cat and Cow Warm-up work through at your own pace- ask coach for help as you go 🙂 Warm-up (No Measure) With Empty…

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Powers 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds of: Row 10 Cal 5 Pull-Ups or Ring Rows 10 Hollow Rocks or Leg Raises 5 Dips 10 KB DL Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute…

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