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CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

Lying Rotator Stretch 5 per arm (No Measure)

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

WOD

06/06/15

20MIN AMRAP 400m Run 10 Deadlifts 10 HSPU (AMRAP – Rounds and Reps)

20min AMRAP

400M Run

10 Deadlifts 135/95

10 HSPU

M1 95/65

M2 65/45

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 9 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Lateral Lunges

10 Bird Dogs

10 Left Leg Swings

10 Righ Leg Swings

10 Burpees

MOBILITY

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

Spiderman 5x each side (No Measure)

STRENGTH

Overhead Squat (10 E2MOM 5-5-5-5-5)

REST

4 min

WOD

30-25-15-10 WB KBS (Time)

30-25-15-10

Wall Balls

Kettlebell Swings

RX 20/14 10/8 53/35

RX+ 20/14 10/10 70/53

M1 14/10 10/8 35/26

M2 10/6 10/8 26/28

30-25-15-10 WB KBS (Time)

30-25-15-10

Wall Balls

Kettlebell Swings

RX 20/14 10/8 53/35

RX+ 20/14 10/10 70/53

M1 14/10 10/8 35/26

M2 10/6 10/8 26/28

Basics

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CrossFit Now – Basics

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

SKILL

SKILL – KTE / TTB (5 Rounds for reps)

LEVEL 1

Work on the basics of the

kip (hollow rock/supermen)

5 x 5-10 reps

LEVEL 2

Work on adding knee raises to the kip

5 x 5-10 reps

LEVEL 3

Work on Knees to Elbow. Focus on pull your arms down with your lats as you pull your knees to your elbows. Sometimes a slight arm bend helps.

5 x 5-10 reps

LEVEL 4

Work on Toes to Bar. Follow through on the Knee to Elbow technique with straight legs. Sometimes a snap kick at the end is helpful.

5 x 5-10 reps

Record which Level was used and the number of reps for each of the 5 rounds.

WOD

5 RFT DU PP BF Burp (Time)

5 Rounds

50 Double Unders

10 Push Press

5 Bar Facing Burpees

RX 115/75

RX+ 135/95

M1 75/55

M2 55/40

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

Standing Squat Prog (L,R,B) x3 (No Measure)

STRENGTH

Power Snatch (3-3-2-2-1-1)

Power Snatch (3-3-2-2-1-1)

Power Snatch (3-3-2-2-1-1)

WOD

3 RFT Sq Sn T2B (Time)

3 Rounds

10 Squat Snatch

15 Toes to Bar

RX 75/55

RX+ 95/65

M1 55/40

M2 45/30

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Reach, Roll, Lift x 5 each side (No Measure)

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

WOD

12 AMRAP WB T2B HPS KBS (AMRAP – Rounds and Reps)

12 AMRAP

25 Wall Ball

25 Toes to Bar

25 Hang Power Snatch

25 Kettlebell Swings

RX 20/14 10/8, 75/55, 53/35

RX+ 20/14 10/10, 95/65, 70/53

M1 14/10 10/8, 65/45, 35/26

M2 10/6 10/8, 55/40, 26/18

12 AMRAP WB T2B HPS KBS (AMRAP – Rounds and Reps)

12 AMRAP

25 Wall Ball

25 Toes to Bar

25 Hang Power Snatch

25 Kettlebell Swings

RX 20/14 10/8, 75/55, 53/35

RX+ 20/14 10/10, 95/65, 70/53

M1 14/10 10/8, 65/45, 35/26

M2 10/6 10/8, 55/40, 26/18