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CrossFit Now – CrossFit


WARM UP

MOBILITY

Warm Up 7 (No Measure)

2 Rounds

:30 Shuttle Run

:30 Carioca

:30 Broad Jump

:30 Spiderman

:30 Frankenstain Walk

:30 Lateral Lunge

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

Thread the Needle – Hold :30 each side (No Measure)

STRENGTH

Front Squat (6 EMOM x 2)

REST

4 min

Tabata HC FS PP SDLHP (4 Rounds for reps)

Tabata

8 x :20 Hang Clean :10 rest

8 x :20 Front Squat :10 rest

8 x :20 Push Press :10 rest

8 x :20 Sumo Deadlift HighPull :10 rest

*Score is total reps per movement

RX- 75/55

RX+- 95/65

M1- 55/45

M2- 45/35

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Warm-up

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

WOD

12 AMRAP Snatches WB Run (AMRAP – Rounds and Reps)

12 AMRAP

10 Snatches

15 Wall Balls

200m Run

RX- 75/55, 20/14# 10/8′

RX+- 95/65, 20/14# 10/10′

M1- 55/45, 14/10#

M2- 45/35, 10/6#

Basics

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AMRAP HC STOH BURP (AMRAP – Rounds and Reps)

15 min AMRAP

5 Hang Power Cleans 95/65

7 Shoulder to Overheads 95/65

9 Bar Facing Burpees

REST

3 min

7 EMOM Superman, Sit Up, Plank (7 Rounds for reps)

7 min EMOM

5 Supermen

5 Sit ups

Hold plank for remainder of min

Score is length of plank time

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WARM UP

Warm Up 6 (No Measure)

4 min AMRAP

10 Big Arm Circles Forward

10 Big Arm Circles Backward

10 Jumping Jacks

5 Push-ups

10 V-ups

5 Jumping Squats

MOBILITY

CAA Stretch (No Measure)

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

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

5 RFT HSPU KB Sq Clean BJ (Time)

5 Rounds

5 Handstand Push Ups

10 Alt 1 Arm Kettlebell Squat Clean

15 Box Jumps

RX- 53/35, 24/20

RX+ Same

M1- 35/26, 20/16

M2- 26/18 step ups

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WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

CAA Stretch (No Measure)

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

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

STRENGTH

Clean Complex – 2 Shrug 1 PC 1 HPC (10 EMOM x 1)

2 Clean Shrugs +

1 Power Clean +

1 Hang Power Clean

REST

4 min

400 Burd Run SDLHP KBS (Time)

400m Burden Run w/ KB

12-9-6-3

Sumo Deadlift High Pull w/ KB

Kettlebell Swings

400m Burden Run w/ KB

3-6-9-12

Sumo Deadlift High Pull w/ KB

Kettlebell Swings

400m Burden Run w/ KB

Basics- No KB on Run

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18

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WARM UP

Warm Up 28 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Forward Arm Circles

10 Backwards Arm Circles

10 Samson Lunges

10 Leg Lock Bridges per leg

10 Inch Worms

10 Heel Cord Stretches

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Lying Rotator Stretch 5 per arm (No Measure)

WOD

AMRAP HC STOH BURP (AMRAP – Rounds and Reps)

15 min AMRAP

5 Hang Power Cleans 95/65

7 Shoulder to Overheads 95/65

9 Bar Facing Burpees

REST

3 min

FINISHER

7 EMOM Superman, Sit Up, Plank (7 Rounds for reps)

7 min EMOM

5 Supermen

5 Sit ups

Hold plank for remainder of min

Score is length of plank time

CrossFit

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WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

Squat Prog on Wall (No Measure)

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

Wall Sit Shoulder Press x 10 MOBILITY (No Measure)

STRENGTH

Squat Snatch (8 E2MOM 3-3-2-1)

Squat Snatch (8 E2MOM 3-3-2-1)

Squat Snatch (8 E2MOM 3-3-2-1)

Squat Snatch (8 E2MOM 3-3-2-1)

REST

4 min

7 RFT DU BQ DU DL (Time)

7 Rounds

14 Double Unders

7 Back Squats

14 Double Unders

7 Deadlifts

RX- 135/95

RX+- 155/105

M1- 95/65, 2:1 JR

M2- 65/45 1:1 JR

Basics

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400 Burd Run SDLHP KBS (Time)

400m Burden Run w/ KB

12-9-6-3

Sumo Deadlift High Pull w/ KB

Kettlebell Swings

400m Burden Run w/ KB

3-6-9-12

Sumo Deadlift High Pull w/ KB

Kettlebell Swings

400m Burden Run w/ KB

Basics- No KB on Run

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18