Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
2 rounds
10 SL RDL each leg
10 squats
10 squat jumps
Deadlift
1×6@65%
1×5@75%
1×4@85%
1×1@95%
Metcon (Time)
2 rounds of Fran
21-15-9
Thrusters 95/65
pullups
5 min rest between rounds
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
20 Double Unders (60 singles)
:20 Lunge Hold Left Side
:20 Lunge Hold Right Side
Then
Row 500m
Paused Front Squat (x3 every 2:00 for 14:00)
Metcon (3 Rounds for reps)
AMRAP 5:00 x 3
150m Empty Sled Push
15 Power Snatch 155/105lbs
50 Double Unders (150 singles)
Rest 2:00
Continue where you left off each round
Everyday Athletes Now – CrossFit
Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%
As many as you can @85%
Shoulder Press (3×10)
Metcon (AMRAP – Reps)
AMRAP 1 Minute
Max Rep Power Cleans @65%
Rest 3:00
AMRAP :90
Max Rep Power Cleans @75%
Rest 3:00
AMRAP 2 Minutes
Max Rep Power Cleans @85%
Bicep Curl (3×10)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Mobility
spider lunge with rotation x20
downward dog 5x:10
pigeon x2:00 each
Warm-up (No Measure)
Clean Technique 10-15min
Back Squat (3×8)
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
11 power cleans (95/65)
11 kb swings (53/35)
11 v-ups
250m row
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
200m Row
:30 OHS Hold
10 Strict Pull-Ups
Squat Snatch (x5 TNG every 2:00 for 14:00)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
30 Bar Facing Burpees
30 Hang Power Snatch 95/65
30 Pull Ups
Rest 2:00
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Rounds
10 Jump squats
5 Burpee
10 DB Alternating Split Snatch
Shoulder Press (5×5 @70%)
Bench Press (3×10)
Metcon (Time)
400m Run
40 Step Through Lunges
20 Burpee Pull Ups
40 Step Through Lunges
400m Run
Step through lunge: 1 Rep is a front and back lunge with the same leg. Must be done in sets of 10 per side before switching.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
Hip Flexor stretch x1:00
2 rounds
10 KB Deadlift
10 KB swing
10 Hanging Reverse shrug
Deadlift
1×6@62.5%
1×5@72.5%
1×4@82.5%
1×1@92.5%
Metcon (3 Rounds for reps)
AMRAP 1:30 x 3
Thruster Plus* Ladder 95/65lbs
Rest 3:00
*Rep 1 is a thruster, Rep 2 is a thruster plus a push press, Rep 3 is a thruster plus 2 push press, and so on adding 1 push press to each rep as you go. Sets do not have to be unbroken, but you may hold onto the bar as long as you’d like.
Romanian Deadlift (3×10 using KB’s)
10 DB Row each arm between rounds
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Band Circuit
2 Rounds
100m run
20 lateral lunges
10 yoga pushups
Front Squat (x5 every 2:00 for 14:00)
Tempo:: 3/3/1
Building weight
Metcon (Time)
Run 600m
15 Chest To Bar Pull ups
20 Push Jerk 135/95lbs
15 Chest To Bar Pull ups
20 Push Jerk 135/95lbs
15 Chest To Bar Pull ups
Run 600m
Everyday Athletes Now – CrossFit
Bench Press
5 @40%
5 @50%
3 @60%
3 @70%
3 @75%
As many as you can @80%
Shoulder Press (3×10)
Metcon (3 Rounds for reps)
AMRAP 1 Minute
Max Rep Power Snatch @60%
Rest 3:00
AMRAP :90
Max Rep Power Snatch @70%
Rest 3:00
AMRAP 2 Minutes
Max Rep Power Snatch @80%
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Mobility
2:00 hold each
spider lunge
frog stretch
hamstrings
pecs
Warm-up (No Measure)
Clean Technique 10 min
Back Squat (3×8)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Hang Power Clean (95/65)
10 Front Rack Lunge
15 situps
100m run