Everyday Athletes Now – CrossFit
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
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
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
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
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
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
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
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
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
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