Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Stretch

Hamstring wall sit 1:00

Pigeon 1:00 each

Spider lunge hold 1:00 each

Pec Strecth 1:00 each

Lat Stretch 1:00 each

Front Squat (EMOM 10 x2 @70%)

Romanian Deadlift (4×8 AHAP)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100m farmers carry (50/35)

15 wall balls

10 TTB

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Push Ups

5 V-Ups

Run 200m

Thruster (work up to a heavy triple)

Metcon (Time)

10 Bench Press 135/95

20 Sit Ups

Run 100m

9 Bench Press

25 Sit Ups

Run 200m

8 Bench Press

30 Sit Ups

Run 300m

7 Bench Press

35 Sit Ups

Run 400m

6 Bench Press

40 Sit Ups

20 minute cap

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6:00

8 HSPU

8 Muscle Snatch

8 OHS

:20 Dead Hang

Hang Squat Snatch (5-4-3-2-1 building weight)

Metcon (4 Rounds for reps)

AMRAP 2:00 x 3

2 Rope Climbs

20 Alternating Pistols

Max Rep Shoulder to OH in remaining time 135/95lbs

Rest 1:00

Then

AMRAP 3:00

2 Rope Climbs

20 Alternating Pistols

Max Rep Shoulder to OH in remaining time 135/95lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

5 DB Strict Press

10 Good Mornings

5 Broad Jumps

Metcon (Time)

15-12-9

Deadlift*

Box Jump Over 42/36″

10 minute cap

*R1 – 185/125lbs

R2 – 225/175lbs

R3 – 275/215lbs

**12 min cap

Metcon (Time)

4 Rounds

Run 400m

15 Chest to bar Pull Ups

10 Overhead Squats 115/75

20 minute cap

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Warmup

then…

10 Spider Lunge w/ rotation

10 pushups

10 squat jumps

Back Squat (Work up to a heavy Single then 8×2 @65%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

200m run

10 KB swings (53/35)

15 Pushups

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row 500m

Then

3 Rounds

6 Strict Pull-Ups

8 Empty Bar Squat Jerks

:20 plank

Warm-up (No Measure)

Clean Technique work

Power Clean + Push Jerk (EMOM 10 x1@80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

5 Bar Muscle Ups/C2B

10 Overhead Squats 95/65lbs

15/12 Calorie Row

Everyday Athletes Now – CrossFit

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Metcon (Time)

Teams of 2

17 deadlifts 155/105

76 pushups

17 pullups

76 front squats 155/105

17 shoulder to overhead155/105

76 cal row

17 wall balls

76 DU

17 power cleans 155/105

76 KB Swings 70/53

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

EMOM 8:00

E: 10 RDLS, hold wall squat in remaining time

O: 100m Run

Deadlift (Work up to a single near 80% Then 10×3 @60%)

Metcon (Time)

3 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Rest 2:00

3 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Hamstring Wall stretch x1:00

Pigeon Stretch x1:00 each

Yoga pushup 2×5

band pull apart 2×15

Band tricep 2×20

Bench Press (5 @70% 5 @75% AMRAP @80%)

Shoulder Press (5×5 @70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 ring rows

20 jump lunges

15 pushups

20 jump squats

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Banded Good Mornings

10 Tempo Push Ups

20 Band Pull Aparts

10 Calorie Row

Metcon (3 Rounds for reps)

Power Snatch

5 Rounds

:30 on :30 off

Max Rep Power Snatch @65%

5 Rounds

:45 on :45 off

Max Rep Power Snatch @75%

5 Rounds

:60 on :60 off

Max Rep Power Snatch @85%

Rest as needed between weights.

Metcon (Time)

2 Rounds

10 Lateral Bar Burpees

Max Rep Unbroken Thrusters 135/95

Rest :90

1 Round

Rest:90