Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Hip Circuit

AMRAP 4:00

Row 500m

10 Empty Bar Thrusters

Max Dead Hang in time remaining

Back Squat (5×5 @90% 5RM)

Metcon (5 Rounds for distance)

EMOM 15 Minutes – Rotate Movements

Max Distance Row

12 Clean and Jerk 115/80lbs

6 Muscle Ups/C2B

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

400m Run



10 Hip Extensions

8 DB Push Press

10 GHD Sit Ups

8 DB Squat Cleans

10 Hip Extensions

8 DB Thrusters

Clean

EMOM 15 Minutes

1-5: 3 Power Position Clean

6-10: 2 Above Knee Clean

11-15: 1 Below Knee Clean

Metcon (Time)

20/17 Calorie Row

25 Clean and Jerks 135/100lbs

60 Toes to Bar

Rest 3:00

20/17 Calorie Row

25 Power Snatches 135/100lbs

50 Pull Ups

Rest 3:00

20/17 Calorie Row

25 Overhead Squats 135/100lbs

40 C2B

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

Row 200m

10 Empty Bar OHS

5 Box Jumps

Back Squat (5×3 @90% of 5RM)

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

15 Squat Snatch 125/85lbs

10 Burpee Box Jump Overs

12 Squat Snatch 125/85lbs

10 Burpee Box Jump Overs

9 Squat Snatch 125/85lbs

10 Burpee Box Jump Overs

6 Squat Snatch 125/85lbs

10 Burpee Box Jump Overs

3 Squat Snatch 125/85lbs

10 Burpee Box Jump Overs

Metcon (No Measure)

3 rounds

10 Tempo Double KB RDL* (Moderate Load)

30 (15/15) Seated Alternating DB Front Raise (light load)

10 DB Hollow Lifts (light load)

Rest :90

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 Kips

10 prone IYT (each)

10 pause air squats

:20 hollow hold

Shoulder Press

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 80%

4 @ 75%

4 @ 70%

Split Squats (3x12each *barbell)

Metcon (1 Rounds for reps)

Partner Workout

AMRAP 5

5 Frame deadlift (or farmers handles)

100ft Frame Carry (or farmers handles)

5min rest

AMRAP 5

15 DB Push Press (35/25)

16 Walking Lunges (35/25)

15 situps

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row 500m

10 Inch Worm + Push Up

10 Strict Pull Ups

10 Inch Worm + Push Up

Row 500m

Deadlift (@70-80%)

Every 2:00 for 10:00

1 Tempo Deadlift

Aim for 2-3 second lift with a 3-4 second negative

Metcon (Time)

3 Rounds

4 Floor Press 135/85

6 Power Cleans 135/85

10 Barbell Rows



Rest 3:00



3 Rounds

4 barbell Rows

6 Floor Press

10 Power Cleans



Rest 3:00



3 Rounds

4 Power Cleans

6 barbell Rows

10 Floor Press

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Every 1:30 For 6:00

Run 100m

10 Empty bar Thrusters

Push Press (Work up to a single around 90% then 10×3@60%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

25 Alternating Single DB Step Ups 70/50lbs to 24/20″

25 HSPU

25 Alternating DB Snatch 70/50lbs

25 HSPU

Metcon (No Measure)

Plank series

3x

Front x:20

Side x:15

Front x:20

Side x:15

rest :30

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

15 Burpees



3 Rounds

150m Row

10 Jump Squats with empty bar

10 Ring Rows



15 Burpees

Back Squat (5RM)

Metcon (3 Rounds for reps)

AMRAP 6 Minutes x 3

row 750/650m

100 Double Unders

Max rep squat cleans 135/95 remaining time

Rest 3:00 Between AMRAPs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

then

10 kb deadlifts

10 kb swings

10 goblet squats

Deadlift (10×3 @65%)

Metcon (AMRAP – Reps)

power snatch

1 set of max unbroken 115/75

Metcon (Time)

4 Rounds

24 Double Unders

16 Calorie Row

12 Wallballs 20/14lbs

8 Burpee Box Jump Overs 24/20″

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 Rounds

5 Gymnastics Kips

5 Hang Clusters

5 Lateral Burpees

Front Squat (3RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

3 Muscle Ups/c2b

3 Clean and Jerks 135/95lbs

3 Muscle Ups/c2b

3 Clean and Jerks 135/95lbs

Rest 1:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Walking warmup

Knee hug

Quad pull

Side lunge

inchworm

broad jump

Warm-up (No Measure)

4 rounds

3/3 Lateral bound

MB rotational Slam

Close Grip Bench Press (3RM)

Single Arm DB Row (4×8 heavy)

Metcon (AMRAP – Rounds)

Groups of 3 AMRAP 10

Carry Medley x50′ each

sandbag

farmers (heavy)