Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

250m Row or 200m jog

8 Lateral box step ups (each side)

8 hanging scap retractions

4 kip to swing

4 strict pull ups

4 inchworms

4 burpees

Snatch Strict Press Behind The Neck + Tempo Overhead Squat + Snatch Drop (3x 3-1-3 @light weight)

3 Position Squat Snatch (2×1 @70%, 3×1@75%)

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Snatch Deadlift + Snatch Pull (3x(2+2) @95% snatch)

Metcon (Time)

21-18-15-12-9-6-3

Front squats (115/80)

Bar-facing burpees

Chest to bar pull ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3:00 cardio (easy)

-into-

2 Sets

5 single arm dumbbell clean and jerk (light/moderate) (each side)

5 single arm dumbbell power snatch (light/moderate) (each side)

5 single arm dumbbell deadlifts (light/moderate) (each side)

-into-

2 sets

12/9 calorie bike/row

6 empty bar power snatches

6 empty bar power clean and jerks

6 empty bar deadlifts

Metcon (3 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches (115/80)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (0:15 Hard/0:15 Easy) (OR Another Machine OR Run)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks (135/95)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (0:30 Hard/0:30 Easy)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts (225/155)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (all out)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

then

AMRAP 8

15/12 Calorie Row

7 reverse lunges each side

7 single arm dumbbell sotts press (light) (Each side)

7 Inchworms

45 single unders

Front Squat (10×3 @ 83%)

Metcon (Time)

12 muscle-ups (C2B)

120 double-unders

10 muscle-ups (C2B)

100 double-unders

8 muscle-ups (C2B)

80 double-unders

-Rest 5:00-

15 Overhead Squats (115/95)

24 Toes to bar

12 Overhead Squats (135/95)

18 Toes to bar

9 Overhead Squats (135/95)

12 Toes to bar

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 min warm-up easy assault bike (OR Cardio)

10 jumping squats every minute

-into-

2-3 Sets

9 hanging scap retraction

6 kip to swing

3 BIG Kips

3 muscle up transition practice (on low rings)

3 kipping ring dips (on low rings)

5 single arm dumbbell thruster (each side) (light weight)

50 single unders

Muscle-ups (EMOM 10 x3 reps each )

muscle up variation or technique work

Metcon (3 Rounds for reps)

3 sets

AMRAP 5 Minutes

50 Double Under

10 Dumbbell Thrusters (2×35/25)

-Rest 3:00 between sets-

Metcon (Time)

1 Set For time:

400m Run

40 Deadlifts (225/155)

400m Run

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

8 minute AMRAP

1:00 Cardio

6 Hanging scap retractions

6 kip to swing

3 up downs (burpee without push up)

3 spiderman lunge stretch (each side)

6 goblet squats

Hang Clean (2×3 @70%, 2×3@ 75%)

3 Cleans From the Above the Knee

– 2 sets @ 70% 1RM Clean

– 2 sets @ 75% 1RM Clean

* Rest 2 minutes between sets

Clean Pull (3×3 @90% clean)

Metcon (Time)

3 Rounds for Time

12 Chest-to-Bar Pull-Ups

9 Burpees

6 Front Squats (185/125)

-Rest 5:00 –

For Time:

36 Chest to Bar

27 Burpees

18 Front Squats (185/125)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Wall hamstring stretch 1:00

Hip Flexor stretch 1:00

Frog Stretch 1:00

Pigeon stretch 1:00

then

walking knee hug

walking quad pull

walking side lunge

duck walk

Floor Press (5×6 heavier than last week)

Weighted Hip Bridges (4×15)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 squat jumps

5 hspu(10 pike pushups)

15 db clean and strict press (35/25)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

250m Row

10 Single Arm Kettlebell Step Back Lunges (light) (each side)

8 hanging scap retractions

6 kip to swing

4 strict pull ups

Snatch Push Press + Pause OHS + OHS

Snatch Push Press + Pause Overhead Squat + Overhead Squat

– 2 sets x 3+2+1 @ 70% 1 RM Snatch

– 2 sets x 2+1+1 @75% 1 RM Snatch

*. Rest 2 minutes between sets

Hang Snatch (2×3 @65%, 3×3 @70%)

– 2 sets @ 65% 1 RM Snatch

– 3 sets @70% 1 RM Snatch

* Rest 2 minutes between sets

Snatch Pull (3×3 @90%)

Metcon (3 Rounds for reps)

AMRAP 3 Minutes

Buy in: 50’ Double Kettlebell Front Rack Walking Lunge (53/35)

24 toes to bar

12 pull ups

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 100’ Double Kettlebell Front Rack Walking Lunge (53/35)

16 toes to bar

8 pull ups

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 150’ Double Kettlebell Front Rack Walking Lunge (53/35)

8 toes to bar

4 pull ups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Sets

300m Jog

10 empty bar power snatches

10 empty bar power clean and jerks

15 Ring Rows

Metcon (6 Rounds for reps)

0:00-3:00

Run 400m

Max Rope Climbs (OR Max Strict Pull Ups (4 reps count as 1))

-Rest 1:00-

4:00-7:00

Run 400m

Max Clean and jerks (155/105)

-Rest 1:00-

8:00-11:00

Run 400m

Max Power Snatches (155/105)

-Rest 1:00-

12:00-15:00

Run 400m

Max Rope Climbs (OR Max Strict Pull Ups (4 reps count as 1))

-Rest 1:00-

16:00-19:00

Run 400m

Max Clean and jerks (155/105)

-Rest 1:00-

20:00-23:00

Run 400m

Max Power Snatches (155/105)

Metcon (No Measure)

12 Minute EMOM

Odd: 15 situps + hollow hold remaining time

Even: Easy row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5:00 Clock:

30 Single Unders OR Jumping Jacks

6 Alternating Lunge Elbow to the Floor (Total)

3 Inchworms

:20 Bottom fo the Squat Hold

Back Squat (10×3 @75%)

10 sets x 3 reps @75% 1RM Back Squat

* Rest 60-90 secs minutes between sets

Front Squat (3×3 @ 80%)

Metcon (Time)

2 sets

25 Burpees

25 Push ups

50 Air squats

100 Double unders

50 Air squats

25 Push ups

20/15 cal row

-Rest 3:00 b/t sets-

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-15 Minute AMRAP

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

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

9 hanging reverse shrug

6 kip to swing

3 BIG Kips

3 muscle up transition practice on rings

3 kipping ring dips

Strict Hand Stand Pushups (5×3)

*Have a partner Hold ankles and assist with the pressing of the strict hspu.

*Use less abmats and/or less partner help then last time

*Try to use 0-2 abmats

*Focus on shoulders/triceps initiating and squeezing the hips tight/legs straight

*Have a partner give as little help as needed to not get stuck at any point in the rep

Metcon (Time)

4 Sets

20/15 Calorie row

15 GHD Sit Ups (20 situps)

20/15 Calorie Assault Bike

100’ Sled Push (sled + 45/25)

-Rest 2:00 between sets-

Metcon (Weight)

5×12 Double Dumbbell Bench Press (moderate weight)

-then-

400m Dumbbell Overhead Carry (Light Weight)