Everyday Athletes Now – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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