Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit then…

2 Sets

1:30 Cardio

10 hanging scap retractions

5 kip to swing

5 inchworms

5 pike push ups

5 lateral box step ups (each side)

Back Squat (10×3 @85%)

Metcon (4 Rounds for reps)

AMRAP 4 Minutes

2 Rope Climbs (OR 8 Strict Pull Ups)

16 Push Ups

-rest 2 Minutes-

AMRAP 4 Minutes

8 Strict Pull Ups

8 Strict Handstand push ups

-rest 2 Minutes-

AMRAP 4 Minutes

4 Muscle ups

16 Pistols (OR 32 Air Squats)

-rest 2 Minutes-

AMRAP 4 Minutes

4 Bar Muscle Ups

8 Handstand push ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Sets

1:30 Jog

10 single leg dumbbell RDLs (light) (each side)

8 single arm dumbbell upright rows (light) (each side)

6 single arm dumbbell presses (light) (each side)

Metcon (4 Rounds for reps)

Every 3 minutes (4 sets)

6-10+ Ring Muscle Ups OR Ring MU Technique work

Deadlift (8-6-4-2 Building)

Metcon (Time)

3 Rounds

75’ Handstand Walk (100 Shoulder Taps)

7 Power Snatches (135/95)

-Rest 5 minutes-

3 Rounds

75’ Handstand Walk (100 Shoulder Taps)

7 Power Clean and Jerks (135/95)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2-3 Sets

:45 Calorie Bike

:45 Calorie Row

5 Sit Pull to stand from bottom of the rope

0:20 Pull Up Bar Active Hang

Clean Pull + Clean + Jerk Dip + Jerk (2×1 @70%, 2×1 @75%)

Clean Pull + Clean + Jerk Dip + Jerk

Shoulder Press (5-4-3-2-1)

Metcon (2 Rounds for reps)

AMRAP 8 minutes

25’ Lunge (2×53/35)

5 Strict Handstand Push ups

-Rest 2 minutes-

AMRAP 8 minutes

50’ Lunge (2×53/35)

5 Strict Handstand Push ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Static Stretch: 1:00 each

Hamstrings

spider Lunge

Side Lying Rotation

Pigeon

Dynamic: (walking)

Knee Hug

Quad Pull

Side Lunge

A-Skip

Broad Jump

Floor Press (5×2)

Weighted Hip Bridges (5×15)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Run

25 Pushups

30 Walking Lunges

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8

1:00 Cardio

8 hanging scap retractions

4 kip to swing

8 goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)

Snatch Push Press + Snatch Balance

– 2 sets of (3+2) @70% 1RM Snatch

– 2 sets of (2+1) @ 75% 1RM Snatch

* Rest 2 minutes between sets

Snatch Deadlift + Snatch Pull (3 sets x (3+5) @ 105% 1 RM Snatch)

Metcon (Time)

80 Wall Balls (20/14)

60 Toes to bar

40 Wall Balls (20/14)

20 Bar Muscle Ups (C2B)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Sets

300m Jog

10 single leg kettlebell RDLs (light/moderate) (each side)

10 inchworms

15 Russian kettlebell swings (moderate)

15 banded good mornings + 15 banded upright rows)

Metcon (Time)

12-10-8

Power Clean 185/125

Burpee Box Get overs (tall)

-Rest 3:00-

10-8-6

Power Clean 175/115

Burpee Box Get overs (tall)

Metcon (Weight)

3 Sets

1:00 Easy Ski (OR 1:00 Easy Cardio)

10 Weighted Pull-Up (moderate/heavy weight)

1:00 Easy Bike (OR 1:00 Easy Cardio)

50’ Banded side step (each way)

*1 Min Rest between rounds.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

then..

AMRAP 8

1:00 Row (OR 1:00 Jog)

7 single arm dumbbell thrusters (each side) (moderate weight)

7 strict pull ups

10 V Ups

Front Squat (10×3 @86%)

Metcon (Time)

2 Sets

21/16 Calorie Row

14 Thrusters (95/65)

7 Rope Climbs (OR 35 Chest to Bar Pull Ups)

14 Thrusters (95/65)

21/16 Calorie Row

-Rest 3:00 between sets-

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

8 Minute AMRAP

1:00 Row (start easy and build in intensity each round)

10 Ring Rows

5 Knees to Elbows

0:30 handstand hold

5 empty bar clean and jerk

5 single arm dumbbell bench press (each side) (light)

Metcon (3 Rounds for reps)

AMRAP 10 Minutes

10 Toes to bar

50’ Handstand Walk (50 shoulder taps)

-Rest 5 Minutes-

AMRAP 10 Minutes

1, 1, 2, 2, 3, 3, 4, 4….

Bar Muscle Ups (C2B)

Power Clean and Jerks (165/105)

-Rest 5 Minutes-

AMRAP 10 Minutes

3 Rope Climbs (18’)

15 Dumbbell Bench Presses (2×50/35)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Sets

1:00 Row (build intensity each round) (OR Run)

10 Goblet Squats (light)

10 V Ups

5 push ups

5 inchworms

3 Position Clean and Jerk ( 2 sets @ 73%, 2 sets @78%)

Above Knee + Below Knee + Floor

Front Squat (3×3 @ 83%)

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP

175 Wall Balls (20/14)

125 GHD Sit Ups (OR 175 Alternating V Ups)

75 Burpee Box Get Overs (24/20)

Max Calorie Row (OR Another Machine OR Max distance Run)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 each

Pigeon Stretch

Frog Stretch

Hip Flexor Stretch

Hamstring Stretch

then..

3 rounds

10 air squats

10 Passthroughs

10 Band Pull Aparts

10 Bicep Curls

Floor Press (5×4 Heavier than last week)

Weighted Hip Bridges (5×15)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Run

15 SA DB Rows Each Side (50/35)

8 SA DB Push Press Each Side (50/35)