Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4:00 Any machine
Then
:30 Pigeon Stretch per side
20 Pause Front Squats
:30 Twisted Cross per side
20 Knees to Elbows (2 x 10)
Front Squat (Every 2:30 for 10:00 6 Front Squats)
Base your weight on sets of 8 from week 3.
Metcon (1 Rounds for reps)
AMRAP 5 Minutes x 2
2 Rope Climbs
Jog 100m
3 Rope Climbs
Jog 100m
4 Rope Climbs
Jog 100m
Rest 3:00 between AMRAPs
Metcon (No Measure)
4 rounds:
16 Single Arm Bent Over DB Row (8 per arm, heavy load)
25 Prone Banded Hamstring Curl
1:00 Hollow Rocks
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
2 Rounds
20 Lunge Steps
Run 100m
20 Push Press
Run 100m
Split Jerk
5 @65%
5 @67.5%
5 @70%
5 @72.5%
5 @75%
5 @65%
Metcon (Time)
4 Rounds
12 Hang Power Cleans 135/95lbs
50′ Front Rack Lunge 135/95lbs
6/5 Muscle Ups/c2b
Rest 2:00
Metcon (No Measure)
extra work
3 rounds
5/5 db tempo split squats
:30 dead hang
10 hollow lifts
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 rounds
10 db front raise
10 db side raise
10 db rear raise
10 hanging reverse shrug
Bench Press (5×1 @85% then 1xAMRAP)
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3:00 on any machine then…
AMRAP 4:00
5 Burpee Box Jumps
10 DB Sotts Press
5 HSPU with Pause at extension.
Back Squat (Warm up to a single at 80-90% Then, 10×3 @67.5%)
Power Clean
Every other Minute for 12 Minutes
3 Power Cleans @70-75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
2 Box Jump Overs 42/36″ *
16 HSPU
50′ Walking Lunges
*Add 2 Reps each round (to box jump overs only)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
EMOM 8:00 (:40 of work)
Bent over rows
Row Calories
OHS
RDL
Snatch (6×3 @80%)
Metcon (Time)
Until you reach 30 Cleans*:
Max Rep Touch and Go Squat Cleans @70%
18 Farmers Hold Step Ups 50s/35s
Rest 2:30
*5 Round Cap
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
5 Inch worms + Push Up
10 Box Jumps
5 Strict Pull Ups
Deadlift (work up to a single @ 80% then 1×15)
Metcon (Time)
5 Rounds for time
15 Push Ups
100 Double Unders
15 Push Ups
10 Front Squats 155/105lbs
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4:00 Machine of Choice
Then
10 KB Sumo Deadlifts
10 KB Swings
10 KB High Pulls
10 Lateral Burpees over KB
Front Squat (Every 2:30 for 10:00 8 Front Squats)
Metcon (6 Rounds for reps)
Every 2 Minutes for 12 Minutes
18/14 Calorie AAB
Max Rep KB Swings 70/50lbs in remaining time
No rest
Metcon (No Measure)
4 rounds:
6 Barbell Roll Outs
16 Alternating DB Strict Press* (8 per arm)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Rounds
:20 Hang from Pull up Bar
6 Shoulder Press from Split Position*
6 V-Ups
Split Jerk
5 @62.5%
5 @65%
5 @67.5%
5 @70%
5 @72.5%
5 @62.5%
Metcon (3 Rounds for reps)
AMRAP 5 Minutes x 3
2 Burpee Muscle up/Pull ups
6 DB Snatch 50/35
10 Wallballs 20/14lbs
Rest 3:00 between AMRAPs. Continue where you left off each AMRAP.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
10 PVC Passthroughs
15 Band Pull Aparts
5 Tempo Pushups(3 second down)
Bench Press (4×3 @85% then 1xAMRAP @85%)
Thanksgiving with the Girls (Time)
Visit each house in any order. You cannot visit Jackie’s house until you have visited at least 3 other houses.
Angie’s House
20 pull ups
20 push ups
20 Sit ups
20 air squats
Helen’s House
400m Run
21 KB swings (53/35)
12 Pull ups
Fran’s House
15 Thrusters (95/65)
Nancy’s House
2 rounds
400m Run
15 Overhead Squats (95/65)
Grace\Isabel’s House
30 Ground to Overhead (95/65)
Kelly’s House
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Annie’s House
50 Double Unders (100 SU or Jumping Jacks)
50 Sit ups
Diane’s House
21 Deadlifts 225/185
21 HSPU
Jackie’s House
1000m Row
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Straight Through
Row 800m
20 Wall Balls
10 Seated Box Jumps
Back Squat (Warm up to a single at 80-90% Then, 10×3 @65%)
Metcon (3 Rounds for reps)
AMRAP 4 Minutes x 3
6 Box Jumps
5 SHSPU
6 Box Jumps
5 SHSPU
12 Deadlifts 225/175
5 SHSPU
Rest 3:00 between AMRAPs.
Restart each AMRAP.