Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Alternating EMOM 6:00
10 Medball Squat Cleans
:30 bike/ski/or row
Clean and Jerk
1 @70%
1 @75%
1 @80%
1 @85%
4×1 @90%
1×1 @70%
Metcon (No Measure)
3 rounds:
16 Front Rack Lunges (moderate load)
:30 Plank
1:00 Max HS Hold
Rest 1:00
Metcon (5 Rounds for reps)
5 Rounds
15 Wallballs 30/20
30′ HS Walk/15 HSPU/10 Wall Walks
Rest :30
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
20 Walking Lunge
10 Plate Ground to OH
10 PVC Passthrough
Metcon (Time)
For Time (with a Partner)
70 Goblet Squats 53/35
70 Knees-to-Elbows
70 Dumbbell Thrusters 50/35
70 calorie Row
70 DB Cleans 50/35
70 Burpees
70 Sit-Ups
70 Wall Ball Shots
70 DB Jerks 50/35
70 Chest-to-Bar Pull-Ups
70 Kettlebell Swings 53/35
70 Toes-to-Bars
70 Push-Ups
70 Hang DB Power Cleans 50/35
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
10 Burpee
10 Muscle Snatch
6 Burpee
6 Power Snatch
4 Burpee
4 Squat Snatch
Deadlift (Build to a heavy set of 4)
Power Clean (TNG 30-20-10 build across sets)
Metcon (No Measure)
3 rounds
:30 Strict Press ( moderate heavy load, 10 rep cap)
:30 Rest
Then,
3 rounds
:30 Back Rack Lunges (light load, 16 rep cap)
:30 Rest
Then,
3 rounds
:30 Plank (add weight if :30 is easy)
:30 Rest
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 Rounds
20 Wallballs
20 Band Pull Aparts
20 Calorie Row
Front Squat (Heavy single then 10×3 @65%)
Metcon (Time)
9-15-21-27-33
Overhead Squat 95/65lbs
Pullups
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Barbell Complex
4 rounds *no drop
8 strict press
8 front squat
8 back squat
8 RDL
8 Bent over row
8 Power clean
Warm-up (No Measure)
5-10 min Kipping Tech work
Close Grip Bench Press (4×8 building)
Single Leg RDL (3×8 each)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Overhead Plate carry to turf and back
16 DB Snatch
8 Squat Jumps
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 pvc passthroughs
10 ohs
:30 External Rotation Stretch
Snatch
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
Metcon (Time)
3 Rounds
40 Toes to Bar
20 hand stand pushups
30 Power Cleans 115/75
Rest 2:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Every 2:00 For 8:00
10 KB Sumo Deadlifts
10 Ring Rows
Slow air squats in time remaining
Clean and Jerk (7×2 @80-85%)
Metcon (3 Rounds for reps)
3 Rounds
1:00 Wallballs 20/14lbs
Rest :30
1:00 Double Unders
Rest :30
1:00 Calorie Row
Rest :30
1:00 Burpees to 6″ Target
Rest 1:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Run 400m
Then
3 Rounds
8 DB Snatch
8 Single DB Step ups
Then
Run 400m
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
12 Box Jump-Overs
8 Overhead Squats 115/80lbs
4 Bar Muscle-ups
Metcon (AMRAP – Reps)
Every 2 Minutes Until Failure
10 DB Box Step Overs 50/35s to 24/20″
3 HSPU
*Add 3 HSPU each round, ending with 10 box step overs and 30 HSPU.
10 Round (20 minute) cap
Split Squats (4×10 each)
25 situps each set
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
20 Empty bar Push Press
10 Strict Pull Ups
20 Front Squats
10 Gymnastics Kips
20 Push Ups
Metcon (Weight)
EMOM Until Failure
3 Bench Press @60%*
*Add 10/5lbs per round
Hang Power Clean (20-15-10 Build across sets. Rest )
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 Single Arm DB Hang Clean and Jerk 50/35lbs
30′ Left Arm DB OHWL 50/35lbs
20 Push Ups
30′ Right Arm DB OHWL 50/35lbs
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Rounds
5 Jumping Lunges
Run 100m
10 Double Unders
Front Squat
Work up to a single near 90%
Then
10×3 @60%
Tempo Down, Speed up
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
10 Deadlifts 225/155lbs`
50 Double Unders
Metcon (3 Rounds for reps)
3 rounds:
1 Set of UB Strict Pull Ups*
30 Walking Lunges (body weight)
Max Plank**2:00 cap
Rest 1:00