Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

With a partner, 10 Rounds

Row 100m hard

*For every meter over or under exactly 100m after your 5 rounds, perform 1 burpee squat jump

Metcon (Weight)

As a team of two, both partners find a 1RM of the following complex in 15 Minutes:

Overhead Complex

3 Push Press + 2 Push Jerks + 1 Split Jerk

Weight may not decrease across the 15 minute window

Metcon (AMRAP – Rounds and Reps)

Alternating movements with a partner:

AMRAP 12 Minutes

15 Thrusters 75/55lbs

12 Push Ups

9/7 Calorie AAB

P1: thruster

P2: push ups

P1: AAB

P2: thruster, etc.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Jerk Technique 10-15min

Bench Press (5×3 AHAP)

Barbell Row (4×8 Heavy)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 SL RDL (50/35)

200′ Suitcase Carry L

200′ Suitcase Carry R

15 Wall Balls

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2:00 Squat Hold

20 ATYs

Then,

2 Rounds

Row 300m

20 Banded OH Squats

Overhead Squat (3RM**)

As a team of 2,

both partners find a

3RM OHS in 14 minutes.

*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.

Metcon (AMRAP – Rounds and Reps)

Alternating movements with a partner:

AMRAP 16 Minutes

10 Burpee Box Jump Overs 24/20″

15/12 Calorie row

10 Bar Muscle Ups(c2b)

P1: burpee box jump overs

P2: row

P1: bar muscle ups

P2: burpee box jump overs, etc.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Mobilize T-Spine

Then,

2 Rounds

12 DB Front Squats

12 DB Push Presses

Run 400m

Metcon (Time)

In a team of 3, relay style:

S- Arm DB Squat Snatch Ladder

3 Rounds

8 Reps 35/25lbs

6 Reps 45/35lbs

4 Reps 50/45lbs

2 Reps 70/50lbs

P1 goes through all 8, 6, 4, 2 before P2 begins, and again before P3 begins. Repeat for a total of 3 rounds.

Metcon (Time)

All for time, alternating full rounds with a partner:

6 Rounds

12 Deadlift 115/75lbs

9 Power Cleans

6 Push Press

9 Power cleans

12 Deadlift

*Goal is to hold onto the bar throughout your round

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Duck Walk Steps

10 Kip Swings

10 Hanging Scap Squeezes

10 Empty Bar OH Squats

Metcon (AMRAP – Rounds)

Alternating unbroken sets with a partner:

AMRAP 8 Minutes

Max Sets of 5 Touch and Go Squat Cleans 155/105lbs

Score is total number of sets

Metcon (AMRAP – Rounds and Reps)

Splitting the work with a partner anyhow:

AMRAP 20 Minutes

50 Toes to Bar

40 Power Snatch 135/95

200′ Handstand Walk (1:00 hand stand work each)

40 Squat Snatch 135/95

50 GHD Sit Ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

12 db push press

12 db bent over row

12 db front squat

Push Jerk (4×6 @82.5%)

Metcon (Time)

3 Rounds

Run 800m

500m row

5 Rope Climbs

Bench Press (5×5 @80%)

Everyday Athletes Now – CrossFit

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,: Warm-up (No Measure)

3 rounds

16 walking lunge

6 inchworms

10 squat jumps,3 rounds

16 walking lunge

6 inchworms

10 squat jumps
,

Power Clean (8×2 @80%)

Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Split Jerk Technique 10-15min

Deadlift (6×2 @75%)

Weighted Hip Bridges (4×8 HEAVY)

15 band pull aparts between each set

Metcon (Time)

4 RFT

15 KB swings (70/53)

16 SL RDL (70/53)

17 sit ups

200m run

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

Row 400m

15 Empty Bar Hang Squat Clean Thrusters

:30 HS Hold

Power Snatch (EMOM 10 x1 @85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Unders

40 Air Squats

20 HSPU

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

Hip Flexor stretch x :30 each

Adductor Stretch x :30 each

2×10 squats

2×10 lunges

2×10 db clean

Front Squat (3×6 @82.5%)

Metcon (Time)

3Rounds

30 Wallballs 30/20lbs

20 Bar Facing Burpees

10Cleans 185/115

Rest 3:00