Power Cycle 3.3

CrossFit 007 – CrossFit Warm-up Accessory Warm Up 2 (No Measure) 2 Rounds: 10 Glute Ham Raises* 10 Good Mornings with an Empty Bar 10 Penguin Walks (with band) -forward/back and side to side 10 front delt raises w/ small plates 10 side delt raises w/small plates *these are to be performed on the GHD-…


Power Cycle 2.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 005 (No Measure) 3 Rounds: 10 Push Ups 10 Sit Ups 10 Kips Pre-WOD Stretching Gymnastics Weighted Pull-Ups (EMOM for 7 min. 3 reps) Weighted Pull Ups: Score is WEIGHT not REPS Scaled 1: Strict Pull-Ups: Start the first min with 70% of your max set.…


Power 1.4

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. Squat Stretching 2 (No Measure) 30 sec each: Trunk Twists…


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#…