Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 min Hamstring wall stretch

3 rounds

5 yoga pushups

10 Hanging Reverse Shrugs

15 bottoms up press

Push Press (Work up to a heavy set of 3 then 3×5 @75%)

Bench Press (4×8 Building)

Metcon (No Measure)

4 rounds not for time

10 Hip Bridge

15 Ring Rows

20 Lying DB Tricep Extensions

Metcon (No Measure)

3 rounds not for time

Suitcase Carry to wall and back each side

10 Strict TTB

10 Dynamic Side Planks each side

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 RDL

10 Barbell Row

10 Strict Press

10 OHS

Metcon (8 Rounds for weight)

Every 2:00 for 16:00

Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-6: Build in weight, NO misses

Sets 7-8: Technique Focus

Drop and reset between reps if necessary to maintain form. Above Knee Snatch should be well below hip.

Metcon (Time)

2 Rounds

Run 800m

32 KB Swings 53/35

Run 800m

16 KB Snatch 53/35

Metcon (No Measure)

4 rounds

:30 V-Ups

:30 rest

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Every 2:00 For 8:00

Row 12/9 Calories

5 Slow Empty bar front rack GFY’s*

*Reverse lunge right, left, squat

Clean and Jerk (1RM)

Metcon (Time)

4 Rounds

100 Double Unders

15 Hang Power Snatch 115/75

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

3 Rounds

5 Inch worms + Push Up

10 Knees to Elbows

15 Jump Squats

Run 400m

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutes

7 DB Power Clean 50s/35s

14 Wallballs 20/14lbs to 10/9′

7 Toes to Bar

Metcon (Time)

21-15-9

Burpee

HSPU

Rest 3:00

15-12-9

Burpee

HSPU

Rest 2:00

12-9-6

Burpee

HSPU

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Alternating EMOM 8:00

8 Strict Press

25 DU

Overhead Squat

3×1 Warm Up Reps with 5 Second Pause

4×1 Working Sets

3×1 Movement pattern focus reps with 5 Second Pause

Romanian Deadlift (3×10 Building)

Metcon (No Measure)

5 Rounds

60m Empty Sled Sprint Out & Back (30m-30m)

Rest 3:00 Between Efforts

Metcon (Time)

3 RFT

10 TTB

20 supermans

30 Band Rotations

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

Warm-up (No Measure)

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

Front Squat (Single @90% then 10×3@65%)

Metcon (AMRAP – Reps)

Climb the Ladder for 13 Minutes

3 Calorie Row

3 Squat Snatch 115/75lbs

6 Calorie Row

6 Squat Snatch 115/75lbs

9/9, 12/12, 15/15, etc.

Metcon (Time)

EXTRA WORK

3 Rounds

Max duration DB Farmers Hold 70/53

Rest 3:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

15 Band Pull Aparts

10 Band OHS

20 pace alligator walk

Bench Press (3 @80% 3 @85% AMRAP @90%)

Shoulder Press (5×3 @80-90%)

Split Squats (3×10 each)

Metcon (No Measure)

4 Rounds

8 each Single Leg RDL

15 DB Bent over Row

24 Renegade Row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 Dead Hang

Then

3 Rounds

12 Front Rack Lunge Steps

12 Push Press

Row 250m

Clean

EMOM 20 Minutes

1-5: 4 Power Position Clean

6-10: 3 Above Knee Clean

11-15: 2 Below Knee Clean

16-20: 1 Clean

Metcon (6 Rounds for reps)

Every 3:00 for 18:00

:30 Bike Sprint

10 pushups

15 squat jumps

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 5:00

10 RDLs

10 Lateral Burpees

10 Gymnastics Kips

Deadlift (Work up to a single between 80-90% Then 1×10)

Front Rack Lunge (4×10 steps)

Metcon (Time)

30-20-10

Strict HSPU

Bench Press 135/95lbs

Air squats

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

15-10-5

Row Calories

OHS

Push Ups

Squat Snatch

4 @ 70-75%

3 @ 75-80%

2 @ 80-85%

4 @ 72.5-77.5%

3 @ 77.5-82.5%

2 @ 82.5-87.5%

4 @ 75-80%

3 @ 80-85%

2 @ 85-90%

Metcon (4 Rounds for reps)

AMRAP 2 Minutes

20 Bar Facing Burpees

Max Rep Power Cleans 155/105lbs

Rest 2:00

AMRAP 2 Minutes

15 Power Cleans 155/105lbs

Max Rep Bar Facing Burpees

Rest 2:00

AMRAP 1 Minute

12 Bar Facing Burpees

Max Rep Power Cleans 155/105lbs

Rest 1:00

AMRAP 1 Minute

12 Power Cleans 155/105lbs

Max Rep Bar Facing Burpees