Everyday Athletes Now – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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