Everyday Athletes Now – CrossFit
Warm-up
w/ Hip circle
Monster walks
Glute Bridges
Clams
w/ Empty Bar
2 rounds
5 power cleans
5 power snatches
5 press
5 OHS
Thanksgiving with the Girls (Time)
Visit each house in any order. You cannot visit Jackie’s house until you have visited at least 3 other houses.
Angie’s House
20 pull ups
20 push ups
20 Sit ups
20 air squats
Helen’s House
400m Run
21 KB swings (53/35)
12 Pull ups
Fran’s House
15 Thrusters (95/65)
Nancy’s House
2 rounds
400m Run
15 Overhead Squats (95/65)
Grace\Isabel’s House
30 Ground to Overhead (95/65)
Kelly’s House
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Annie’s House
50 Double Unders (100 SU or Jumping Jacks)
50 Sit ups
Diane’s House
21 Deadlifts 225/185
21 HSPU
Jackie’s House
1000m Row
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
:20 Ring Support Hold
8 Burpees
10 Empty Bar OH Squats w/ glute activation band around knees
Squat Snatch (Every 2:00 for 12:00)
6 TNG Building weight
Metcon (Time)
4 Rounds
10 Muscle Ups
20 Alternating DB Snatch 70/50lbs
**Scaled
10 Pull-ups
10 Alt DB Snatch 50/35
Metcon (No Measure)
3 Rounds
:30 plank
16 alt db bicep curl
16 db split squats
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Steady Rounds
15 Banded Good Mornings
12 Tempo Push Ups (slow eccentric, fast press)
9 Strict Pull Ups
Shoulder Press (5×5 @60%)
Bench Press (3×10)
Metcon (Time)
Row 25/20 Calories
20 Chest to Bar Pull Ups
5 Cleans 165/115lbs
20 Chest to Bar Pull Ups
Row 25/20 Calories
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
Hip Flexor Stretch 1:00 each
2 rounds
10 KB DL
10 KB Swing
10 Kipping Swings
Deadlift (1RM)
Metcon (Time)
3 Rounds
Run 400m
30 Sit Ups
30 KB Snatch 70/53lbs
Rest 2:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Pigeon Pose, 2:00 per side
Then with a partner:
100 Partner Wallballs
Metcon (3 Rounds for reps)
With a partner, accumulating as many reps as possible at each weight:
AMRAP 4:00 x 3
Clean and Jerks
Rest 2:00
R1: 135/95lbs
R2: 185/125lbs
R3: 205/155lbs
Metcon (Time)
For time with a partner, switching anytime:
250 Calories row
120 Pistols
90 DB Box Step Overs 50/35lbs to 24/20″
60 Squats 150/100lbs
30m Lunge 150/100lbs
Everyday Athletes Now – CrossFit
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
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
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
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
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