Everyday Athletes Now – CrossFit
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
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
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
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
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
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
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
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
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
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)