Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-15 minutes

Kipping Technique work

*motion

*rhythm

*stability/mobility

*pushing away from the bar

Paused Front Squat (5×3 @ 75%)

2 second pause at bottom

Weighted Hip Bridges (4×8 AHAP)

15 db bicep curls each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 burpees

20 air squats

10 box jumps

20 inverted rows

Everyday Athletes Now – CrossFit

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Metcon (4 Rounds for reps)

With a partner:

4 rounds

2:00 max sandbag over shoulder (150/100)

2:00 Max calorie row

Rest :60 between each movement

Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 20

300m Run

12 front squats (95/65)

40 DU

switch after complete round

Everyday Athletes Now – CrossFit

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Chaos (Time)

35/30 cal row

30/25 burpees

45/40 overhead squats (50/35)

40/45 pistols

25 box jump overs (30/24)

Metcon (Time)

For time:

12-9-6

Snatch (135/85)

bar muscle ups (c2b)

rest 2:00

21-15-9

snatch (85/55)

c2b (pullups)

Everyday Athletes Now – CrossFit

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Snatch (1RM (3 attempts to find))

Clean and Jerk (1RM (3 attempts to find))

Metcon (Time)

With a partner:

100 shoulder to overhead (135/95)

100 sit ups

100 db hang clean (50/35)

100 hspu

Everyday Athletes Now – CrossFit

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Metcon (Time)

5-8-13

Hand-Stand Pushups

Deadlift (275/185)

Then

100′ double overhead kb lunge (35/18)
***if you want to:

“Fibonacci”

5-8-13

Parallette HSPU

Deadlift(405/250)

Then

100′ Double overhead kb lunge(53/35)

Metcon (Time)

5 RFT

Run 300m

2 rope climbs

20/15 cal row

Everyday Athletes Now – CrossFit

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Overhead Squat (3RM)

Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 20

8 ttb

6 burpee box jump overs

4 squat clean thrusters (165/115)

**complete full round then switch

Everyday Athletes Now – CrossFit

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Metcon (8 Rounds for time)

8x400m runs pace: faster than your 1 mile PR pace. Example 8:00 mile = 2:00 400m you need to run faster than 2:00 on all of them. Rest: as needed between

Barbell Row (4×5 ahap )

Amrap push-ups each round

Everyday Athletes Now – CrossFit

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Metcon (3 Rounds for weight)

Clean and Jerk Ladder

(:90 Cap)

135/85

145/90

155/95

165/100

175/105

rest 5:00

(3:00 cap)

180/110

190/115

200/120

210/125

220/130

rest 5:00

225/135

235/140

245/145

255/150

265/155

(4:30 cap)

Metcon (Time)

For time:

30 Muscle Ups (c2b)

Everyday Athletes Now – CrossFit

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Metcon (Time)

With a partner:

3RFT

30 ring dips

60 wall balls(20/14)

90/60 cal row

Metcon (Distance)

With a partner:

Max distance farmers carry (100/70)

**Scale (70/53)

Everyday Athletes Now – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
4 min for each lift

Metcon (Time)

With a partner:

5RFT

80 du

60 push ups

40 cal row

**split each movement in half with partner