Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 squats
8 lunge jumps
6 burpees
Push Jerk (3×10 @70%)
Metcon (Time)
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
60 Alternating DB Snatch 50/35lb
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
Use DB or KB…if you dont have either then do:
30 lunge jumps
60 pushups
30 lunge jumps
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
12 clams each
12 bridges
12 inchworms
Front Squat (4×8 @77.5%)
Metcon (AMRAP – Rounds and Reps)
Amrap 20
10 pushups
20 air squats
30 double unders
100m run (:40 run in place)
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
4 Rounds
5 Strict Pull Ups or a row variation
10 OHS w/ broomstick
5 Tall Box Jumps or squat jumps
Back Squat (3×15-20)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
30 Box Jumps or squat jumps
30 KB swing to Goblet Squat
30 KB Goblet Lunge Steps
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 Steady Rounds
:30 Plank
8 Burpee DB Deadlift
8 DB Push Press (pushup)
Shoulder Press (5×5 ahap)
Metcon (No Measure)
SPRINTS
enjoy the nice weather!
5 Rounds
30-20-10m Shuttle
Rest 4:00
30m out and back to 20m out and back to 10m out and back
Front Rack Lunge (4×16(8 each))
use db or kb if needed to just bodyweight if that’s the case.
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
Mobility Flow 5×3 **check the socials for this
Hang Power Clean (5×3 focus on technique!)
Metcon (No Measure)
30 minute Jog/hike
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 6:00
10 Ring Rows/db rows/band pull aparts
15 Jump Squats
10 Shoulder Taps
15 Double Unders
Deadlift (10×3 @65%)
Any light weight will work….technique and speed. rest about :45-1:00 between sets
Metcon (Time)
20 Thrusters 95/65lbs
20 Pull Ups
100′ HS Walk(1:00 hs work)
30 Thrusters 95/65lbs
30 Pull Ups
100′ HS Walk(1:00 hs work)
40 Thrusters 95/65lbs
40 Pull Ups
Variations:
thrusters:
-db or kb
-wall ball
-air squat with oh reach
Pullups
-db row
-band row
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 inchworms
10 SL RDL each leg
30 Plank shoulder taps
Push Jerk (10-8-6-2)
build as heavy as you can or as heavy as your weight allows
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Burpees
16 air squats
Push-ups (4×10 )
add weight if possible
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 Spider Lunges w/ Rotation
10 pushups
10 air squats
Front Squat (4×8 @75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
Run 200m (1:00 in place)
15 Sit Ups
Run 200m (1:00 in place)
15 Strict HSPU
Everyday Athletes Now – CrossFit
Shoulder Press (4×8 ahap)
For those who have weights at home. Barbell or dumbbell
Barbell Overhead Lunge (3x8each)
With barbell or dumbbells
Metcon (AMRAP – Rounds and Reps)
Amrap 20
400m run (2:00 in place)
15 v-ups
20 push ups
25 sit-ups
30 bridges
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
3 rounds
10 db side raise
10 db bent over row
10 db strict press
Bench Press (5×2 building)
Weighted Hip Bridges (4×10 ahap )
20 band press downs each set
Metcon (AMRAP – Rounds and Reps)
Amrap 12
16 dB walking lunge (35/20)
15 dB push press (35/20)
15 ttb