Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 rounds
400m run
5 pushups
10 squats
Squat Clean (7×1 @90%)
Metcon (4 Rounds for reps)
AMRAP 2 Minutes x 4
15 Sit Ups
20 Burpee Box Jump Overs 24/20″
Rest 2:00
Continue where you left off each new AMRAP.
Everyday Athletes Now – CrossFit
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Warm-up (No Measure)
4 Rounds
:30 Free-Standing HS Hold
10 Back Rack Jump Squats
10 Behind the neck press
Hang Squat Snatch (7×2 @ 80%)
Back Squat
As part of your warm-up
8 Tempo Pause Squats @35%
6 Tempo Down Fast Up @55%
Then:
AMRAP @ 70% (no tempo)
BEAT YOUR SCORE FROM WEEKS 1&2
Metcon (3 Rounds for reps)
AMRAP 3:00 x 3
10 Power Snatch 95/65lbs
20 Wallballs 20/14lbs
Rest 2:00
Continue where you left off each AMRAP.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
15 Band Pull-Aparts (Palms down)
Then
3 Rounds
10 Front Squats
5 Bar Facing Burpees
10 Push Press
Then
15 Band Pull-Aparts (Palms Up)
Squat Clean and Jerk (6×3 @75%)
Metcon (Time)
4 Rounds
10 Calorie Row
15 KB Swing 50/35
20 Box Jump Overs 24/20″
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
5 Yoga Pushups
15 hip bridges
25 straight arm pressdowns (band)
Bench Press (6×3 building)
Weighted Hip Bridges (4×8 heavier than last week)
10 db bicep curls each set
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
100′ suitcase carry L
100′ suitcase carry R
25 sit ups
25 DB push press 35/20
25 DB bent over row 35/20
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Rounds
10 Calorie Row
10 Single Leg KB Deadlift
10 Push-Ups
Deadlift (10×3 @65%)
Metcon (4 Rounds for reps)
AMRAP 3:00 x 4
8 DB Hang Snatch 50/35
10 Strict HSPU
25 Double Unders
Rest 3:00
Restart each AMRAP.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 5:00
10 Hang Power Clean and Jerk
20 Double Unders
:30 Wall Sit
Push Jerk (10-8-6-2)
start around 70%
Metcon (Time)
4 Rounds
12 Double DB Front Squats 35/20
9 Double DB Box Step Overs 35/20 to 24/20″
Rest :30 between each round
4 Rounds
9 Double DB Box Step Overs 35/20 to 24/20″
12 Double DB Front Squats 35/20
Rest :30 between each round
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
20 Calorie Row
20 KB High Pulls
20 KB Squats
20 Calorie row
Squat Clean (8×2 @85%)
Metcon (Time)
10-15-20
Deadlift 185/125lbs
Goblet Lunge Steps 53/35
Rest 2:00
20-15-10
Deadlift 185/125lbs
Goblet Lunge Steps 53/35
Strict Toes-To-Bar (4×10)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 pvc passthrough
10 overhead squats
10 overhead lunges
Hang Squat Snatch (6×3 @70%)
Back Squat
As part of your warm-up
8 Tempo Pause Squats @35%
6 Tempo Down Fast Up @55%
Then:
AMRAP @ 70% (no tempo)
BEAT YOUR SCORE FROM WEEK 1
Metcon (3 Rounds for reps)
3 Rounds
AMRAP :30
Max Rep Shoulder to OH 135/95lbs
AMRAP :30
Max Rep Bar Facing Burpees
AMRAP :30
Max Rep Shoulder to OH 135/95lbs
AMRAP :30
Max Rep Bar Facing Burpees
Rest 1:30
This is a continuous 2:00 round with a 1:30 rest after each.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band circuit
then
2 rounds
10 banded goblet squats
6/6 bottoms up press
Clean and Jerk (6×4 @75%)
Metcon (Time)
10 Alternating DB Snatch 50/35lbs
10 Toes to bar
60′ HS Walk
Rest 1:30
20 Alternating DB Snatch 50/35lbs
20 Toes to bar
60′ HS Walk
Rest 1:30
30 Alternating DB Snatch 50/35lbs
30 Toes to bar
60′ HS Walk
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
5 yoga pushups
10 DB bent over row
15 situps
Bench Press (5×3 building)
Weighted Hip Bridges (4×8 heavy)
15 band tricep pressdowns each round
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
400m run
16 SL RDL 53/35
15 pushups