Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Sets

1 min easy cardio

5 Deadbugs (each side)

5 Deadlifts (empty bar)

5 Single Dumbbell Shoulder to Overhead (light) (each side)

5 hanging scap retractions

5 kip to swing

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

4-8-12-16-20….

Deadlifts (225/155)

Double Dumbbell Shoulder to Overhead (50s/35s)

Toes to bar

Bench Press

3×10 Tempo bench (4:0:3:0)

3×10 Tempo bent over row 4:0:3:0) light weight

5×5 Bench 75%

1 Set: Max Reps Bench

Metcon (No Measure)

4 Sets

12 Dumbbell Bench Presses (light/moderate weight)

12 lat pulldown (light/moderate weight)

4 Sets

12 seated row (light/moderate weight)

12 weighted hip extension (light/moderate weight)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 min bike

3 rounds

8 bottoms up press each

6 windmills each

8 burpees with squat

Clean DL + Power Clean + Jerk + Hang Clean + Jerk (EMOM 11)

Metcon (Time)

30 box jumps

30 jumping pull ups

30 kb swings 35/25

30 walking lunge

30 knees to elbows

30 push press (barbell)

30 superman

30 wall ball 20/14

30 burpees

30 dubs(60 singles

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Walking Warmup

Knee hug

Quad Pull

Side Lunge

Curtsy Lunge

Power Skip

Broad Jump

then…

3 rounds

10 PVC Pass Throughs

15 Band Pull Aparts

10 Scap Pushups

Metcon (Weight)

15-12-10-8

Shoulder Press

Weighted Pull up

*for weight not time

-Rest as needed-

Metcon (Weight)

15-12-10-8

Arnold Press

Bent over row

*for weight not time

-Rest as needed-

Metcon (No Measure)

4 sets

20 bench dips

12 2 way shoulders

12 overhead dumbbell ext

12 skull crushers

Metcon (No Measure)

4 sets

12 barbell curls

12 alt curls each arm

12 preacher curls

20 forearm curls on bench

-Rest as needed-

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

8 minute AMRAP

15/12 calorie row

5 tempo air squats (3 sec down – 2 sec hold – fast up)

5 Spider Lunge with Rotation each

Overhead Squat (5-4-3-2-1 building)

Power Snatch (4×2 @65-70%)

Snatch Grip Deadlift (3×3 @90%)

Metcon (Time)

Teams of 2

For time

200/160 Calorie Assault Bike (OR 160/130 Calorie Echo Bike)

125 Synchro Air Squats

* Split Bike calories as needed *

* Sub another machine OR 2000m Run if needed *

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit then..

2 Sets

1:30 Row (OR run)

10 Inchworms

10 single arm russian kettlebell swing (light/moderate) (each side)

0:30 Front Rack Barbell Opener (put bar in front rack position and work alternating elbows high for a stretch/activation)

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

30 Minute Amrap

20/16 Calorie Row (OR 200m Run)

20 Push Ups

20 Hang Cleans (115/80)

-Partner 1 does a round, then partner 2 does a round-

Metcon (No Measure)

3 rounds

15 reverse hyper (OR 10 Jefferson Curls Light)

:30 hollow hold hold

15 Reverse Crunch

30 mountain climbers

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit then

2 Sets

1:30 Cardio (Your choice)

8 lateral box step ups (each side)

8 empty bar presses

4 strict pull ups

Back Squat (10×3 @80%)

Front Squat (3×2 AHAP)

Metcon (Time)

2 Sets:

15-12-9

Thrusters (135/95)

Strict Pull ups (rx+ : Strict Weighted Pull Ups (45/25))

-rest 5:00-

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row

250m easy

250m moderate/fast

250m easy

250m fast

-then-

3 sets

5 single arm overhead dumbbell squats (light) (each side)

5 slamballs (light)

5 strict pull ups

Metcon (AMRAP – Rounds and Reps)

Partner workout:

25 Minute AMRAP

80 overhead squats (95/65)

40 Bar Muscle Ups

40 Power Cleans (155/105)

15 Rope Climbs (OR 40 Strict Pull Ups)

Max Calorie Assault Bike (OR another machine OR max distance run)

*partner must perform 40 regular double unders to switch in

Metcon (No Measure)

ROW

5 sets:

90sec at 6min test (or fast) pace,

90sec at easy (active recovery) pace

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Sets

16/12 Calorie Row

4 single arm dumbbell RDL (each side) (light/moderate)

3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)

2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)

4 inchworms

4 half bottom burpees

4 spiderman lunge stretch (each side)

4 box jump with step down

Clean Deadlift + Clean Pull + Power Clean + Jerk (2 sets 75%, 2 sets 80%)

Strict Press + Push Press (3x (3+10))

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

10 band pull aparts

10 wall slides

10 scap pushups

5 yoga pushups

Bench Press (12-10-8-6 Building)

12 barbell curls between sets

Metcon (Weight)

5 rounds

10 Strict Pull Ups

10 Dumbbell Bench Presses (2×50/35)

-rest as needed-

Metcon (Weight)

5×10 Lat PullDown (light weight)

-rest 1:1 between sets (or go back and forth with a partner-

5×10 Seated Row (light weight)

-rest 1:1 between sets (or go back and forth with a partner-

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

1 Minute Cardio (start easy and build intensity each round)

5 lateral box step ups (each side)

10 push ups

10 kettle bell goblet squats (light/moderate)

5 single arm kettle bell press (each side) (light/moderate)

Drop Snatch + Sots Press (3x(3+3))

Power Snatch + Snatch Balance + Snatch

– 2 sets @ 70% 1 RM Snatch

– 2 sets @ 73% 1 RM Snatch

– 2 sets @ 75% 1RM Snatch

* Rest 2 minutes between sets

Snatch Grip Deadlift (3×4 @ 105%)

Metcon (2 Rounds for time)

2 Sets (1 Set every 6:00)

21-15-9

Wall Balls (30/20)

Row Calories