Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Tabata 20s ON 10s OFF 5 Cycles

Air Squats

Ring Rows

Russian KB Swings (Light)

Strength

Front Squat (Build to a 1RM in 20 minutes)

Metcon

Annie (Time)

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

“Partner Loredo”

*Split reps, but run together

6 Rounds for Time

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

Rest 2 mins

240 Abmat Sit Ups

*Split Reps

**40min CAP

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2x

Banded Goodmornings

Down and Back Lateral Shuffle

Band Pull Aparts

Down and Back Sideways Bear Crawl

Banded Behind the Neck Pull Aparts

Down and Back Bear Crawl

Strength

Romanian Deadlift (4×4, 60×0, R60s *Increase weight from last week)

Straight leg deadlift

Metcon

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Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Rig Calf stretch

10 Sit Ups

30s Cobra to Downward Dog Stretch

10 Squats

Metcon

Metcon (AMRAP – Reps)

2 Sets:

2min Sled Push (Scoring reps as 1 for each down on the turf)

2min Abmat Sit Ups

2min Renegade Rows (50/25) (No push up, each side count as one)

2min Supermans

2min Pistol Squats (each side count as one)

*20mins Total

Mobility

Metcon (No Measure)

RomWod

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Then

2 Rounds

10 PVC Behind the Neck Strict Press

10 V Ups

10 Broad Jumps

Strength

Behind the Neck Strict Press (4×8, R60s)

Gymnastics

A1: Low Rings Muscle Up Transition Work (4×8)

A2: Ring Kips w/ Hip Pop (4×8)

Metcon

Metcon (AMRAP – Reps)

EMOM-16

1st- AMRAP Slam Balls (30/20)

2nd- AMRAP DB Shoulder to Overhead (50/25)

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Squat to Med Ball

10 Scap Pull Ups

10 Med Ball Cleans

10 Scap Push Ups

Strength

Front Squat (4×4, Tempo 6×0, R90s)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

4 Barbell Bench Press

4 Strict Pull Ups

100m Run

Strength

Bench Press (4×4, Tempo 60×0, R60s)

Core

Windmills (4x10ea)

Metcon

400m Run (Time)

Max Effort 400m Run
4 sets on a 5-minute interval:

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

“The Quick and The Dead”

*Split Reps However Needed

**One Person Working at a Time

3-9-15-21-15-9-3

Deadlifts (205/145)

Box Jumps (24/20)

Rest 2mins

Row 3000 Meters

*Split However Needed

**40min CAP

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

2x

Banded Goodmornings

Down and Back Lateral Shuffle

Band Pull Aparts

Down and Back Duck Walks

Banded Behind the Neck Pull Aparts

Down and Back Bear Crawl

Strength

Romanian Deadlift (4×4, 60×0, R60s *Increase weight from last week)

Straight leg deadlift

Metcon

Metcon (AMRAP – Reps)

5min

Double Unders AMRAP

+

Rest 2mins

+

5min

Pull Ups AMRAP

+

Rest 2mins

+

5min

KB Swings (55/35) AMRAP

*19min total

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Down and Back Lateral Band Walks

10 Banded Pallof Press-Anchored to Rig

Down and Back Broad Jumps

10 Banded Horizontal Row

Down and Back

Metcon

Metcon (Time)

4 Rounds

400m Run

40 Plate Sit Ups (25/15)

*25min CAP

Mobility

Metcon (No Measure)

RomWod