Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2-3 Sets

:45 Calorie Bike

:45 Calorie Row

5 Sit Pull to stand from bottom of the rope

0:20 Pull Up Bar Active Hang

Clean Pull + Clean + Jerk Dip + Jerk (2×1 @70%, 2×1 @75%)

Clean Pull + Clean + Jerk Dip + Jerk

Shoulder Press (5-4-3-2-1)

Metcon (2 Rounds for reps)

AMRAP 8 minutes

25’ Lunge (2×53/35)

5 Strict Handstand Push ups

-Rest 2 minutes-

AMRAP 8 minutes

50’ Lunge (2×53/35)

5 Strict Handstand Push ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Static Stretch: 1:00 each

Hamstrings

spider Lunge

Side Lying Rotation

Pigeon

Dynamic: (walking)

Knee Hug

Quad Pull

Side Lunge

A-Skip

Broad Jump

Floor Press (5×2)

Weighted Hip Bridges (5×15)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Run

25 Pushups

30 Walking Lunges

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8

1:00 Cardio

8 hanging scap retractions

4 kip to swing

8 goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)

Snatch Push Press + Snatch Balance

– 2 sets of (3+2) @70% 1RM Snatch

– 2 sets of (2+1) @ 75% 1RM Snatch

* Rest 2 minutes between sets

Snatch Deadlift + Snatch Pull (3 sets x (3+5) @ 105% 1 RM Snatch)

Metcon (Time)

80 Wall Balls (20/14)

60 Toes to bar

40 Wall Balls (20/14)

20 Bar Muscle Ups (C2B)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Sets

300m Jog

10 single leg kettlebell RDLs (light/moderate) (each side)

10 inchworms

15 Russian kettlebell swings (moderate)

15 banded good mornings + 15 banded upright rows)

Metcon (Time)

12-10-8

Power Clean 185/125

Burpee Box Get overs (tall)

-Rest 3:00-

10-8-6

Power Clean 175/115

Burpee Box Get overs (tall)

Metcon (Weight)

3 Sets

1:00 Easy Ski (OR 1:00 Easy Cardio)

10 Weighted Pull-Up (moderate/heavy weight)

1:00 Easy Bike (OR 1:00 Easy Cardio)

50’ Banded side step (each way)

*1 Min Rest between rounds.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

then..

AMRAP 8

1:00 Row (OR 1:00 Jog)

7 single arm dumbbell thrusters (each side) (moderate weight)

7 strict pull ups

10 V Ups

Front Squat (10×3 @86%)

Metcon (Time)

2 Sets

21/16 Calorie Row

14 Thrusters (95/65)

7 Rope Climbs (OR 35 Chest to Bar Pull Ups)

14 Thrusters (95/65)

21/16 Calorie Row

-Rest 3:00 between sets-

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

8 Minute AMRAP

1:00 Row (start easy and build in intensity each round)

10 Ring Rows

5 Knees to Elbows

0:30 handstand hold

5 empty bar clean and jerk

5 single arm dumbbell bench press (each side) (light)

Metcon (3 Rounds for reps)

AMRAP 10 Minutes

10 Toes to bar

50’ Handstand Walk (50 shoulder taps)

-Rest 5 Minutes-

AMRAP 10 Minutes

1, 1, 2, 2, 3, 3, 4, 4….

Bar Muscle Ups (C2B)

Power Clean and Jerks (165/105)

-Rest 5 Minutes-

AMRAP 10 Minutes

3 Rope Climbs (18’)

15 Dumbbell Bench Presses (2×50/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Sets

1:00 Row (build intensity each round) (OR Run)

10 Goblet Squats (light)

10 V Ups

5 push ups

5 inchworms

3 Position Clean and Jerk ( 2 sets @ 73%, 2 sets @78%)

Above Knee + Below Knee + Floor

Front Squat (3×3 @ 83%)

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP

175 Wall Balls (20/14)

125 GHD Sit Ups (OR 175 Alternating V Ups)

75 Burpee Box Get Overs (24/20)

Max Calorie Row (OR Another Machine OR Max distance Run)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 each

Pigeon Stretch

Frog Stretch

Hip Flexor Stretch

Hamstring Stretch

then..

3 rounds

10 air squats

10 Passthroughs

10 Band Pull Aparts

10 Bicep Curls

Floor Press (5×4 Heavier than last week)

Weighted Hip Bridges (5×15)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Run

15 SA DB Rows Each Side (50/35)

8 SA DB Push Press Each Side (50/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

250m Row or 200m jog

8 Lateral box step ups (each side)

8 hanging scap retractions

4 kip to swing

4 strict pull ups

4 inchworms

4 burpees

Snatch Strict Press Behind The Neck + Tempo Overhead Squat + Snatch Drop (3x 3-1-3 @light weight)

3 Position Squat Snatch (2×1 @70%, 3×1@75%)

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Snatch Deadlift + Snatch Pull (3x(2+2) @95% snatch)

Metcon (Time)

21-18-15-12-9-6-3

Front squats (115/80)

Bar-facing burpees

Chest to bar pull ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3:00 cardio (easy)

-into-

2 Sets

5 single arm dumbbell clean and jerk (light/moderate) (each side)

5 single arm dumbbell power snatch (light/moderate) (each side)

5 single arm dumbbell deadlifts (light/moderate) (each side)

-into-

2 sets

12/9 calorie bike/row

6 empty bar power snatches

6 empty bar power clean and jerks

6 empty bar deadlifts

Metcon (3 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches (115/80)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (0:15 Hard/0:15 Easy) (OR Another Machine OR Run)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks (135/95)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (0:30 Hard/0:30 Easy)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts (225/155)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (all out)