Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

__

Strength

Front Squat (7×2 @ 90% of 1RM, Rest 90s)

Strength

A1: Bench Press (3×5)

A2: Pendlay Row (3×10)

Metcon

Metcon (Time)

6 Rounds-

10 Air Squats

10 Pull Ups

10 Burpees

*10 Minute cap

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Led Line Drills

Metcon

Metcon (Time)

Partner Chipper

*One partner working at a time

**Can break reps however they want

***Must complete all of one before moving onto next

10- 100m Rows

100 KB Snatches (55/35)

100 Air Squats

100 Push Ups

100 Parallel Ring Rows-Feet on Box

20 Tire Flips

100 BFSU

100 Box Jumps

100 Wall Balls

100 Russian KB Swings (55/35)

10- 100m Runs

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10-10s Squat Pauses

10 PVC Pass Throughs

10 Push Ups

10 PVC Goodmornings

10 PVC Push Jerks

Weightlifting

Power Clean + Power clean + Push jerk (5×2 Complex, Across, Rest 2 min )

Perform full complex two times in each set

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP-

5 Wall Climbs

50 Air Squats

100 Double Unders

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Ring Rows

Down and Back Wide Stepping Lunges

10 Sit Ups

Down and Back Duck Walks

10 Push Ups

Skill Work

Skill Work

Rope Climbs

Beginner- Floor to standing + Seated Box Footwork 6×6+3

Moderate- Rope Climbs 6×3

Advance- Legless 6×2

Metcon

Metcon (No Measure)

EMOTM 24-

1st- 10 GHD Back Extensions

2nd- 30s Hollow Hold

3rd- 10 Wall Balls (20/14)

4th- 30s Hollow Rocks

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10- 10 second pause Lunge Hip Flexor stretch

10- Bar Kips

10- 10 second Calf stretch

10- Abductor Leg Swings

10- 10 second pause Inch Worm to Down dog stretch

2min Double Practice

Strength

A1: Barbell Split Squat

4×10/leg, R90s

A2: Single Arm DB Shoulder Press

4×10/arm

Metcon

Metcon (AMRAP – Reps)

3 rounds

30s on/30s off:

Double Unders

KB Push Press

Row Cals

KB Front Squats (same weight as Push Press)

Plank Hold

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

3 Rounds PVC Snatch Warm Up

5 PVC Snatch Pulls to knee

5 PVC Snatch Pulls to hip

5 PVC Snatch High Pull

5 PVC Power Snatch

5 PVC Overhead squats

Then…

3 Sets of complex with empty bar as a group!

Weightlifting

EMOTM 12: Snatch Pull No High Pull+ Power Snatch + Overhead Squat

1st 4 min: 50% 2nd 4 min: 60% 3rd 4 min: 70%

Metcon

Metcon (AMRAP – Reps)

4 Minute AMRAP-

1-2-3-4-5 Unbroken TNG Deadlifts

@ 70% of 1RM

Rest 2 minutes

4 Minute AMRAP-

1-2-3-4-5 Unbroken Toes to Bar

* For both AMRAPs–once hit 5 unbroken go back down to 1. If can’t hit unbroken reps go back to 1 and try to go back up to whichever unbroken reps they can get. Otherwise do singles once unbroken reps are not able to be met.

Cool Down

Metcon (Weight)

Lateral Plate Delt Raises

3×12, R45s

*10s Eccentric phase

+

GHD Sit Ups

3×10, R45s

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Gob Squats 3s pause in bottom

3 Ring Push Ups

10 Lunge w/ twist

3 Horizontal Ring Rows

10 Bottoms Up Squats

3 Broad Jumps

Strength

Front Squat (6×3 @ 85% of 1RM, Across, Rest 90s)

Strength

B1: Bench Press (3×3, Building, Rest 90s)

B2: Pendlay Row (3×5, Building, Rest 90s)

Metcon

Metcon (Time)

4 Rounds-

3 Power Cleans (135/95)

6 Burpee Box Jump Overs (24/20)

3 Strict Pull Ups

*12 Minute Cap

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach led line warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

Partners Alternating Rounds:

1 Rope Climb

10 Row Calories

5 Shoulder-to-Overhead (135/95)

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

10min

8 V Ups

8 Push Ups

8 Jumping Squats

8 Scorpion Twists

Skill Work

Double-Unders (Double Under Practice- 8 Minutes)

Strength

Strict Press (4×6, Building, R90s)

Metcon

Metcon (AMRAP – Rounds and Reps)

“12.3″

18 Minute AMRAP:

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-To-Bar

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row 100m

5 Burpees

Row 200m

10 Air Squats

Row 300m

15 Ring Rows

*10min CAP

Metcon

Metcon (No Measure)

EMOTM-12

1st- 10 KB SA Right Leg Step Ups

2nd- 5 Push Ups

3rd- 10 KB SA Left Leg Step Ups

Metcon

Metcon (AMRAP – Reps)

6 sets

1 Min OH Walking Lunges (45/25)

1 Min Hollow Hold

1 Min Sled Push on turf

1 Min Farmer’s walk

1 Min Low Ring Planks