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CrossFit

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CrossFit Now – CrossFit


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

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

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

STRENGTH

Snatch Complex Pull, PS, SS (12 E2MOM 1-1-1-1-1-1)

Snatch Complex

Snatch Pull, Power Snatch, Squat Snatch

REST

4 min

WOD

5 RFT S2OH BJ HR Push (Time)

5 Rounds

5 Shoulder to Overhead

10 Box Jumps

15 Hand Release Push-ups

RX 115/80, 24/20

RX+ 135/95, 24/20

M1 75/55, 20/16, PU on Knees

M2 65/45, Step Overs, PU on Knees

CrossFit

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CrossFit Now – CrossFit


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

Squat Prog on Wall (No Measure)

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

Walking Quad x 5 each leg (No Measure)

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

WOD

Repeat 12/26/16

25 AMRAP Row WB WL (AMRAP – Rounds and Reps)

25 min AMRAP

Team of 3-4

12/8 Calorie Row

10 Wall balls

50 Ft Walking Lunge

Once your first team mate gets

off the rower the next team mate

gets on. If the first team mate is

done with the lunges and someone

is still on the rower, they rest until

the rower is available

Score is total completed rounds

plus each rep each team mate has

completed

Basics – 15 min

RX- 20/14#, 10/8′

RX+ 10/10′

M1- 14/10

M2- 10/6

Basics

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CrossFit Now – Basics

4 AMRAP T2B DU KB SN DU Burp DU (3 Rounds for reps)

4 Min AMRAP

Toes to Bar 2, 4, 6, 8, etc

10 Double Unders

Rest 1 Minute

4 Min AMRAP

Alt DB Snatch 2, 4, 6, 8, etc

10 Double Unders

Rest 1 Minute

4 Min AMRAP

Burpees 2, 4, 6, 8, etc

10 Double Unders

Basics- Vups i/o T2B, 20 JR

RX 53/35

RX+ 70/53

M1 35/26,

M2 26/18, Jump Ropes,

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 25 (No Measure)

200m Run

-Then-

4 min AMRAP

With PVC

10 Back Squats

10 Dislocators

10 Front Squats

10 Rotators

10 Overhead Squats

MOBILITY

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

STRENGTH

Squat Clean (6 EMOM 3-3-2-2-1-1)

Squat Clean (6 EMOM 3-3-2-2-1-1)

Squat Clean (6 EMOM 3-3-2-2-1-1)

REST

4 min

WOD

Sumo Diane 21-15-9 SDLHP HSPU (Time)

21-15-9

Sumo Deadlift HIgh Pull

Handstand Push-ups

RX 95/65

RX+ 115/80

M1 65/45, Toes on Box

M2 55/40, Knees on Box

CrossFit

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WARM UP

Warm Up 16 (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Arm Circles

:15 Push Ups

:15 Supermen

MOBILITY

CAA Stretch (No Measure)

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

Worlds Greatest Stretch x 5 each side (No Measure)

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

WOD

4 AMRAP T2B DU KB SN DU Burp DU (3 Rounds for reps)

4 Min AMRAP

Toes to Bar 2, 4, 6, 8, etc

10 Double Unders

Rest 1 Minute

4 Min AMRAP

Alt Kettlebell Snatch 2, 4, 6, 8, etc

10 Double Unders

Rest 1 Minute

4 Min AMRAP

Burpees 2, 4, 6, 8, etc

10 Double Unders

RX 53/35

RX+ 70/53

M1 35/26,

M2 26/18, Jump Ropes,

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 18 (No Measure)

3 Rounds

20 Jump Ropes

10 Push Ups

10 V-Ups

10 Supermen

10 Air Squats

MOBILITY

CAA Stretch (No Measure)

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

Worlds Greatest Stretch x 5 each side (No Measure)

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

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
RX- 155/105

M1- 105/75

M2 – 75/55