Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 rounds
15/12 Calorie Bike (OR 150m Run)
10 alternating v ups
10 hollow Lifts
10 hanging scap retractions
5 kip to swing
Metcon (3 Rounds for reps)
AMRAP 5 Minutes (0:00-4:59)
15/12 Calorie Assault Bike (OR 20/15 cal row)
15 Toes to Bar
-straight into-
AMRAP 5 Minutes (5:00-9:59)
15/12 Calorie Assault Bike (OR 20/15 cal row)
5 Bar Muscle Ups(c2b)
-straight into-
AMRAP 5 Minutes (10:00-14:59)
15/12 Calorie Assault Bike (OR 20/15 cal row)
15 Toes to Bar
5 Bar Muscle Ups (c2b)
*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at
Metcon (No Measure)
3-4 sets
15 Single Leg Foot elevated Glute Bridge (each side)
15 Glute ham raises (OR 10 Nordic Hamstring Curls
15 Single Leg Kettlebell Deadlifts (each side) (light/moderate weight)
15 Reverse hypers (light/moderate weight) (OR 10 Jefferson Curls)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4:00 easy cardio (your choice)
*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute
-then-
3 sets
10 hanging scap retraction
6 kip to swing
2 dips
Back Squat (10×2 @ 90%)
Metcon (Time)
25 Power Snatches (115/75)
25 Power Clean and Jerks (135/95)
50 Thrusters (95/65)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 rounds
1:00 cardio
15 Ring Row
0:30 handstand hold
10 step ups (moderate height)
5 Single Arm kettlebell presses (moderate) (Each side)
5 Single Arm Russian kettlebell Swings (moderate) (Each side)
5 Front rack single arm kettlebell step back lunges (moderate) (Each side)
5 Front rack single arm kettlebell waiters squats (moderate) (Each side)
Metcon (Time)
20 Step Back Lunges 135/85
20 Muscle Ups(c2b)
200’ handstand Walk (200 Shoulder taps)
20 Hang Power Cleans
20 Box Jumps
20 Deficit Handstand Push Ups (6″/4″)
20 Front Squats 135/85
-Rest until 20:00-
10 Step Back Lunges 135/85
10 Muscle Ups(c2b)
100’ handstand Walk(100 shoulder taps)
10 Hang Power Cleans 135/85
10 Box Jumps
10 Deficit Handstand Push Ups (6″/4″)
10 Front Squats 135/85
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 6 Minutes
1:30 Bike (build intensity each round) (OR other cardio)
10 empty bar overhead squats
50 single unders
25 plate hops
5 empty bar thrusters
Muscle Clean (4×4 light weight)
Squat Clean and Jerk (1 second pause at bottom of catch)
– (2+2) x 2 sets @ 78% 1RM Clean
– (2+1) x 2 sets @81% 1RM Clean
Deadlift (4×4 @ 100% clean)
Metcon (Time)
3 Rounds
10 Overhead Squats (135/95)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 rounds
10 pass throughs
:30 shoulder external rotation each
10 Squat with reach
:20 side plank each
Bench Press (Find 3RM)
Good Mornings (3×12 same wt as last week)
Metcon (Time)
21-15-9
Bench (165/110)
3-2-1
Rope climb
15-12-9
Bench (185/125)
3-2-1
Rope climb
12-9-6
Bench (205/135)
3-2-1
Rope climb
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 8 Minutes
1 Minute Cardio
10 V Ups
10 Deadbugs
10 hanging scap retractions
5 hanging knee raises
5 single arm dumbbell suite case deadlifts (moderate) (each side)
10 banded good mornings
High Hang Muscle Snatch + Snatch Drop + Sots Press (3x (3+3+3) Light weight)
Snatch Deadlift + Power Snatch + Snatch (2 sets @ 73%, 3 sets @75%)
Metcon (Time)
2 sets
20/15 Calorie Air Bike (OR 16/12 Calorie Row) (OR 200m Run)
25 GHD Sit Ups (OR 30 V Ups)
20/15 Calorie Air Bike (OR 16/12 Calorie Row) (OR 200m Run)
25 Deadlifts (225/155)
20/15 Calorie Air Bike (OR 16/12 Calorie Row) (OR 200m Run)
25 Toes to bar
-Rest 5:00 Between Sets-
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Sets
15/12 Calorie Machine (OR 200m Jog)
5 single arm dumbbell bench presses (light/moderate) (each side)
10 hanging scap retractions
5 kip to swing
5 lateral box step ups (each side)
Metcon (Time)
Task Tabata
300 reps for time, following the pattern:
20 seconds of chest to bar pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of sit-ups
-Rest 10 seconds-
20 seconds of air squats
-Rest 10 seconds-
-Rest 5:00 between workouts-
Double Task Tabata
200 reps for time, following the pattern:
40 seconds of strict pull-ups
-Rest 20 seconds-
40 seconds of dumbbell bench presses (2×50/35)
-Rest 20 seconds-
40 seconds of toes to bar
-Rest 20 seconds-
40 seconds of wall balls (20/14)
-Rest 20 seconds-
Metcon (No Measure)
4 rounds
15 hip extensions (with 2 sec pause) (OR 25 Superman)
15 banded glute bridges
30 deficit step back lunge (small deficit)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
then…
5:00 easy cardio
**10 inchworms each minute
then…
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Back Squat (5×3 @80%)
Front Squat (5×3 @85%)
Metcon (Time)
10 Rounds
3 Power Snatches (135/95)
3 Burpees over bar
3 Power Clean and Jerks (135/95)
3 Burpees over bar
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Sets
1:30 Bike (OR another machine OR Jog) (build intensity each round)
12 Ring Row
10 Goblet Squats
8 inchworms
Metcon (2 Rounds for reps)
10 Sets (1 Set every 0:30)
4-6 Power Snatches (95/65)
-Rest 5 Minutes-
10 Sets (1 Set every 0:30)
4-6 Power Clean and Jerks (115/80)
*All reps must be touch’n go/unbroken
Metcon (AMRAP – Rounds and Reps)
2 sets
12 minute partner AMRAP
200 double unders
90 wall balls (20/14)
10 Rope Climbs (OR 30 Strict Pull Ups)
Max Burpee box jump overs (24″/20″)
*Partner 1 performing the work above
*Partner 2 can switch in at anytime, but must perform 12/9 calorie assault bike (OR 10/8 cal row OR 150m Run) to switch in
-rest 6:00 b/t sets-
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 Sets
10 inchworms
9 Hanging scap retractions
6 kip to swing
3 Strict Pull Ups
6 lateral box step ups (each side)
6 half kneeling single arm dumbbell press (each side) (moderate)
Hang Clean + Clean + Jerk
– (2+1+1) x 2 sets @ 73% 1RM Clean
– (1+1+1) x 3 sets @78% 1RM Clean
Push Press (5×3 Building)
Deadlift (4×3 @100% clean)
Metcon (Time)
21-15- 9
Overhead Squats (115/80)
Chest to Bar Pull Ups
– Rest 5:00 –
45 Overhead Squats (115/80)
45 Chest to Bar Pull Ups