Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 4:00
Row 500m
15 Box Jumps
Max Rep DB Thruster in time remaining
Split Jerk (single 90% Then x4 @75% Every 2:00 For 12 minutes)
Metcon (8 Rounds for reps)
8 Rounds, with a new round starting every 2 minutes of:
2 Rope Climbs
6 Box Jump Overs
1 Squat Snatch
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
12-10-8
Toes to bar
DB Burpee Deadlift
Double Unders
Squat Clean
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Metcon (4 Rounds for reps)
AMRAP 3:00 x 4
50 Double Unders
4 OH Squats 135/95lbs
Max Lateral Bar Burpees in remaining time
Rest 2:00
Each round, add 4 Overhead Squats. Score is total Burpees.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Row 400m
15 Hang Squat Clean Thrusters
Row 200m
15 Push Press
Row 100m
Overhead Squat
3×1 Warm Up Reps with 5 Second Pause
4×1 Working Sets
3×1 Movement pattern focus reps with 5 Second Pause
Metcon (AMRAP – Reps)
1xmax shoudler to overhead 135/95
Metcon (Time)
30/24 Calorie Assault Bike
10 Power Cleans 135/95
Rest 3:00
20/16 Calorie Assault Bike
8 Power Cleans
Rest 3:00
10/8 Calorie Assault Bike
4 Power Cleans
Use rower as well,
40/34
28/22
14/11
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Alternating EMOM 6:00
O: 10 KB Taters
E: 10 S-Arm KB Lunge Steps (5/5)
Front Squat (Work up to single @90% then 10×3@60%)
Metcon (Time)
3 Rounds
6 Squat Snatch 95/70lbs
10 Pull Ups
Rest 1:00
3 Rounds
6 Squat Snatch 95/70lbs
10 Pull Ups
Rest 1:00
2 Rounds
6 Squat Snatch 95/70lbs
10 Pull Ups
Rest 1:00
2 Rounds
6 Squat Snatch 95/70lbs
10 Pull Ups
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 wall slides
10 scapular pushups
5 yoga pushups
10 band pull aparts
Push Press
4 @75%
3 @80%
2 @85%
3 @80%
4 @75%
Bench Press (3 @80% 3 @85% AMRAP @90%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
100m run
15 DB Shoulder press (35/20)
20 DB Row
25 DB Front Squat
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
10 hang DB Cleans
:30 Plank
Run 100m
Metcon (Weight)
EMOM 20 Minutes
1-5: 4 Power Position Clean
6-10: 3 Above Knee Clean
11-15: 2 Below Knee Clean
16-20: 1 Clean
Metcon (3 Rounds for reps)
AMRAP 3:00 x 3
60 Double Unders
15 OH Squats 95/65lbs
60 Double Unders
15 OH Squats 95/65lbs
Max Burpees over bar in remaining time
Rest 2:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 6:00
10 Back Extensions
5 Inch Worm + Push Up
10 Jumping Lunges
5 HSPU
Deadlift (work up to a single at 85% then 1×10 ahap)
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
20 Push Ups
15 Strict HSPU
30 Wallballs 20/14lbs to 10′
Rest 2:00
AMRAP 4 Minutes
Rest 2:00
AMRAP 2 Minutes
Continue where you left off after resting.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
10 DB Push Press
10 DB Front Squat
:30 HS
10 DB Front Squat
10 DB Push Press
:30 HS
Squat Snatch
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 72.5%
3 @ 77.5%
2 @ 82.5%
4 @ 75%
3 @ 80%
2 @ 85%
Metcon (2 Rounds for reps)
AMRAP 6 Minutes x 2
10 DB Hang Clusters 50s/35s
10 KB swings 70/53
500m row
Rest :90 Between AMRAPs
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 5:00
10 goblet squats
6 Burpees
:20 Dead Hang on Pull-up bar
Metcon (Weight)
Every 3 Minutes for 21 Minutes
Perform the following as an unbroken complex
Squat Snatch + 4 OHS + Hang Squat Snatch
Metcon (Time)
2 Rounds
18 Chest to Bar Pull Ups
14 Box Jump Overs 36/30″
10 DB Push Press (50/35)
Rest 2:30
2 Rounds
18 Chest to Bar Pull Ups
14 Box Jump Overs 36/30″
10 DB Push Press (50/35)
Rest 2:30
1 Round
18 Chest to Bar Pull Ups
14 Box Jump Overs 36/30″
10 DB Push Press (50/35)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Alternating EMOM 8:00
O: :30 Front Squat Hold (75/55lbs)
E: 10 Pendlay Rows + 10 Reverse Lunges
Power Clean (EMOM 10 x3 power cleans)
start at 70%
Romanian Deadlift (3×10)
Metcon (Time)
2 Rounds
20 KB Swing 70/53
30 Pistols
20/16 Cal row
Rest 2:30
1 Round
20 KB Swing 70/53
30 Pistols
20/16 Cal row
Rest 2:30
2 Round
20 KB Swing 70/53
30 Pistols
20/16 Cal row