Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

5 Strict Pull Ups or a row variation

10 OHS w/ broomstick

5 Tall Box Jumps or squat jumps

Back Squat (3×15-20)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

30 Box Jumps or squat jumps

30 KB swing to Goblet Squat

30 KB Goblet Lunge Steps

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

:30 Plank

8 Burpee DB Deadlift

8 DB Push Press (pushup)

Shoulder Press (5×5 ahap)

Metcon (No Measure)

SPRINTS

enjoy the nice weather!

5 Rounds

30-20-10m Shuttle

Rest 4:00
30m out and back to 20m out and back to 10m out and back

Front Rack Lunge (4×16(8 each))

use db or kb if needed to just bodyweight if that’s the case.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Mobility Flow 5×3 **check the socials for this

Hang Power Clean (5×3 focus on technique!)

Metcon (No Measure)

30 minute Jog/hike

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6:00

10 Ring Rows/db rows/band pull aparts

15 Jump Squats

10 Shoulder Taps

15 Double Unders

Deadlift (10×3 @65%)

Any light weight will work….technique and speed. rest about :45-1:00 between sets

Metcon (Time)

20 Thrusters 95/65lbs

20 Pull Ups

100′ HS Walk(1:00 hs work)

30 Thrusters 95/65lbs

30 Pull Ups

100′ HS Walk(1:00 hs work)

40 Thrusters 95/65lbs

40 Pull Ups
Variations:

thrusters:

-db or kb

-wall ball

-air squat with oh reach

Pullups

-db row

-band row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 inchworms

10 SL RDL each leg

30 Plank shoulder taps

Push Jerk (10-8-6-2)

build as heavy as you can or as heavy as your weight allows

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Burpees

16 air squats

Push-ups (4×10 )

add weight if possible

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 Spider Lunges w/ Rotation

10 pushups

10 air squats

Front Squat (4×8 @75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

Run 200m (1:00 in place)

15 Sit Ups

Run 200m (1:00 in place)

15 Strict HSPU

Everyday Athletes Now – CrossFit

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Shoulder Press (4×8 ahap)

For those who have weights at home. Barbell or dumbbell

Barbell Overhead Lunge (3x8each)

With barbell or dumbbells

Metcon (AMRAP – Rounds and Reps)

Amrap 20

400m run (2:00 in place)

15 v-ups

20 push ups

25 sit-ups

30 bridges

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 db side raise

10 db bent over row

10 db strict press

Bench Press (5×2 building)

Weighted Hip Bridges (4×10 ahap )

20 band press downs each set

Metcon (AMRAP – Rounds and Reps)

Amrap 12

16 dB walking lunge (35/20)

15 dB push press (35/20)

15 ttb

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

20-15-10

KB Deadlifts

Row Calories

Deadlift (10×3 @67.5%)

Metcon (Time)

4 Rounds

8 DB Thrusters 50/35s

4 Muscle Ups(c2b)

8 DB Thrusters 50/35s

4 Muscle Ups(c2b)

80 Double Unders

Metcon (Time)

AT HOME METCON

5RFT

25 Double Unders(75 singles)

10 Yoga Pushups

25 DU (75 Singles)

25 Air Squats

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Inch Worms

25 du

5 Strict Pull-Ups

Push Jerk (9-7-5-2 starting at 70%)

Metcon (Time)

3 Rope Climbs

30 Deadlifts 285/175lbs

2 Rope Climbs

25 Front Squat 245/155lbs

3 Rope Climbs

20 Power Clean 205/135lbs

2 Rope Climbs

Metcon (No Measure)

plank series

side/front/side

3x:30

Metcon (Time)

AT HOME METCON

AMRAP 20

20 Lunge Jumps

20 Pushup with Shoulder taps

20 inchworms

20 single leg rdl each leg