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CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 29 (No Measure)

200m Run

4 min AMRAP

10 Jumping Jacks

10 Wall Touch Push-ups

10 V-ups

10 Mountain Climbers

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

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

STRENGTH

Front Squat (12 E2MOM 5-5-3-3-1-1)

Front Squat (12 E2MOM 5-5-3-3-1-1)

Front Squat (12 E2MOM 5-5-3-3-1-1)

REST

4 min

WOD

3 RFT DL HSPU Run (Time)

3 Rounds

15 Deadlift

15 Handstand Push-ups

200m Run

RX 225/155

M1 135/95, Toes on Box

M2 95/65, Knees on Box

CrossFit

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WARM UP

Warm Up 26 (No Measure)

5 min AMRAP

10 Dislocators

10 Rotators

5 Inch Worm

10 Figure 4

10 Superman

10 Sit ups

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

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

CAA Stretch (No Measure)

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

SKILL

SKILL – Double Unders (No Measure)

LEVEL :

DU Jumps with NO rope

5×5

LEVEL 2:

One Double Under

1×10

LEVEL 3:

DU Practice

DU Max Effort, up to 10 consecutive x 3

LEVEL 4:

DU Consistency

5×30 – no more than 30

WOD

50’s BJO Gob Sq HPC S2OH (Time)

50 Box Jump Overs

50 Goblet Squats

50 Hang Power Cleans

50 Shoulder to Overhead

Basics- DB Cleans & S2OH

RX 24/20, 53/35, 75/55

RX+ 24/20, 70/53, 75/55

M1 20/16, 35/26, 55/40

M2 Step Overs, 26/18, 45/30

Basics

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FrAnnie (Time)

21 Thrusters

21 Pull Ups

50 Double Unders

50 Sit Up

15 Thrusters

15 Pull Ups

50 Double Unders

50 Sit Ups

9 Thrusters

9 Pull Ups

50 Double Unders

50 Sit Ups

* Single Jump Ropes 150 = 50 DU

Basics – DB Thrusters

RX- 95/65

RX+-C2B PU

M1 – 65/45, Banded PU, 2:1 JR

M2 – 45/30, Ring Rows, 1:1 JR

CrossFit

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WARM UP

Warm Up 24 – Roxanne (No Measure)

100 Jump Ropes

10 Dislocators

10 OHS

10 Rotators

ROXANNE

Jumping Jacks until they

say “Roxanne” then one

burpee then one burpee for

every time it is said

MOBILITY

Squat Prog on Wall (No Measure)

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

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

WOD

BOOKEND – Run, WB, Push Ups, KB, Run (Time)

400m Run

30-20-10

Wall Balls

Push Ups

Kettlebell Swings

400m Run

Basics- Scale as needed

RX- 20/14#, 10/8′, 53/35

RX+ – 10/10′, 70/53#

M1- 14/10#, 35/26#

M2- 10/6#, 26/18#

CrossFit

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WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

CAA Stretch (No Measure)

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

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

WOD

FrAnnie (Time)

21 Thrusters

21 Pull Ups

50 Double Unders

50 Sit Up

15 Thrusters

15 Pull Ups

50 Double Unders

50 Sit Ups

9 Thrusters

9 Pull Ups

50 Double Unders

50 Sit Ups

* Single Jump Ropes 150 = 50 DU

Basics – DB Thrusters

RX- 95/65

RX+-C2B PU

M1 – 65/45, Banded PU, 2:1 JR

M2 – 45/30, Ring Rows, 1:1 JR

CrossFit

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WARM UP

Warm Up 22 (No Measure)

6 min AMRAP

10 Lunge with Stride Twist -5 ea leg

10 Dislocators

10 Rotators

10 Overhead Squat

10 Supermen

-Then-

200m Run

MOBILITY

Bird Dog – 10 each leg (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

STRENGTH

Power Snatch (6 EMOM 3-3-3-3-3-3)

REST

4 min

WOD

5 RFT SDLHP Lat Bar Jump (Time)

5 Rounds

15 Sumo Deadlit High Pull

15 Lateral bar Jump Overs

RX 75/55

RX+ 95/65

M1 55/40

M2 45/30, Lateral Step Overs

CrossFit

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WARM UP

Warm Up 21 (No Measure)

6 min of DODGEBALL

Red – 5 Push Ups

Green – 5 Sit Up

Blue – 5 Squats

Yellow – 5 Burpees

Orange – 5 Lunges

Purple – 5 Jumping Jacks

MOBILITY

Squat Prog on Wall (No Measure)

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

CAA Stretch (No Measure)

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

WOD

20 AMRAP WB SU Burp Run (AMRAP – Rounds and Reps)

20 AMRAP

20 Wall Balls

20 Sit-ups

20 Burpees

200m Run

Basics- 15 AMRAP

RX 20/14 10/8

M1 14/10 10/8, PU on Knees

M2 10/6 10/8, PU on Knees