Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP 10

1:00 Bike

7 lateral box step ups (each side)

7 push ups

7 single arm dumbbell thrusters (light) (each side)

Snatch Balance + OHS

– 2 sets x (2+1) @ 65% 1 RM Snatch

– 2 sets x (1+1) @70% 1 RM Snatch

* Rest 2 minutes between sets

Snatch Grip Deadlift (3×3 @65-75%)

pause @ 1″ off the floor, below the knee, above the knee and mid-thigh

Metcon (2 Rounds for time)

2 sets

20 Wall Balls (14/10)

15 Thrusters (65/45)

10 Wall Balls (20/14)

5 Thrusters (95/65)

– Rest 1:1 between sets –

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Hip Band Circuit

then

2 Rounds

200m row or 200m Jog

15 Banded Good morning

10 singe arm dumbbell suitecase deadlifts (each side) (light)

5 broad jumps

10 step ups (box at workout height)

30 Single Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 21 Minutes

7 Deadlifts (185/125)

14 Box Jump Overs (24/20)

21 Double Unders (OR 42 Single Unders)

Handstand Push-ups (5×3)

3 second Hold at top, 3 second Negative

Metcon (Weight)

EXTRA WORK

4×10 Seated Double Dumbbell Shoulder Press (aka Z Press) (Light to Moderate weight)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Hip Circuit:

-* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

then…

3 Rounds

15/12 Calorie Bike (start easy and build in intensity each round)

10 Hanging Scap Retraction

5 Kip to Swing

10 single arm dumbbell press (light) (each side)

5 Pike Push Ups

Back Squat

– 5 x 3 @ 65-85%. Start at 65% of 1RM Back Squat and move up 5% each set.

* Rest 60-90 secs minutes between sets

Metcon (4 Rounds for time)

4 Sets

5 Handstand Push Ups (OR 9 Pike Push Ups)

7 Toes to Bar (OR 15 Knee to chest)

21/15 Calorie Assault Bike (OR 16/12 Calorie Row)

-Rest 1:1 between sets-

**4 min tmie cap each set

Dips (EXTRA WORK)

5×10 Strict Dips

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

Row 500m

10 Single DB Thrusters (10 per Arm)

10 Horizontal Ring Rows

2 Front Squats + 1 Split Jerk (1RM **20 minute clock)

Metcon (Time)

Conditioning Re-test

Row 750m

35 Double KB Push Press 35s/25s

Row 500m

35 Double KB Push Press 35s/25s

Row 250m

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Band Hip Circuit

2x

5 pushups

10 hanging reverse shrugs

12 Days of Christmas Wod (Time)

1 C&J @ 135/95

2 Thrusters @ 135/95

3 Box Jumps @ 30/24

4 Deadlift @ 135/95

5 Bar Over Burpees

6 KB Swings @ 70/53

7 Hand Release Pushups

8 Toes 2 Bar

9 Wall Balls @ 20/14

10 Chest 2 Bar pullups

11 Pistols (total)

12 Front Squats @ 135/95

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20 Slow Glute Bridges

Then

12-9-6

Hinge Squats *

Push Ups

2x Double Unders

**Hold onto toes in squat, extend hips to standing,head towards floor, lower back to squat.

Back Squat

EMOM Until Failure

3 Back Squat @60%*

*Add 10/5lbs per round

Metcon (Time)

40 Double Unders

30 Wallballs 20/14lbs to 10′

40 Double Unders

25 Wallballs 20/14lbs to 10′

40 Double Unders

20 Wallballs 20/14lbs to 10′

40 Double Unders

15 Wallballs 20/14lbs to 10′

40 Double Unders

Rest 2:00

40 Double Unders

15 Wallballs 20/14lbs to 10′

40 Double Unders

20 Wallballs 20/14lbs to 10′

40 Double Unders

25 Wallballs 20/14lbs to 10′

40 Double Unders

30 Wallballs 20/14lbs to 10′

40 Double Unders

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP 5:00

10 Burpee Box Step Ups

1 Rope up down

10 OHS (pvc)

Snatch (1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

16/12 Calorie Row

14 Clean and Jerk 115/80lbs

12 Push Ups

Good Mornings (3×15 (medium load))

10 DB Seated OH press each set

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Band Circuit

then

3 rounds

10 KB swing

10 Goblet Squat

10 sit ups

Deadlift (1RM)

Metcon (Time)

Interval Test

Run 600m

27 Front Squats 95/70lbs

2 Rope Climbs

Rest 3:00

Run 600m

21 Front Squats

2 Rope Climbs

Rest 3:00

Run 600m

15 Front Squats

2 Rope Climbs

Rest 2:00

Run 600m

9 Front Squats

2 Rope Climbs

Rest 2:00

Run 600m

3 Front Squats

2 Rope Climbs

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20 Burpees

:20 Front Squat Hold

20 Box Jumps

:20 Scap Pull Ups

Front Squat (4 Rounds 10 Front Squats @60%)

Metcon (No Measure)

4 rounds:

6 Barbell Roll Outs

16 Alternating DB Strict Press* (8 per arm)

:30 Lunge Pulse Right Leg

:30 Lunge Pulse Left Leg

*Off arm stays locked out overhead

Rope Climb (5×2 working technique again)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds

10 PVC Passthroughs

10 OHS

10 Wall balls

Split Jerk

5 @60%

5 @62.5%

5 @65%

5 @67.5%

5 @70%

5 @60%

Metcon (Distance)

In 18 Minutes

Max Distance row*

*Complete 3 Dirty DB Complexes with 50/35’s every 2:00 beginning at 0:00

Dirty DB Complex, with 2 DBs: Deadlift, Clean and Jerk, Cluster. One head of each DB goes to the floor for each movement of the complex.

Metcon (No Measure)

3 rounds extra credit core

20 plank pull throughs

15 dynamic side planks each side