Monday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll A

Inplace A

Shuffle Sprint

Jingle Jangle

Plyometric

Metcon (No Measure)

A1 Box Jumps 3×5 #20

A2 Depth Landing 3×5 #20

Strength

High-Hang Clean (5×4)

B1: RDL (3×10)

B2: Ring Rows (3×10)

*Protract & Retract Scaps each rep

Metcon

Metcon (No Measure)

3 Rounds: 15s on/ 30s rest

Lateral Shuffle

Push Up

Side Plank

Pull Up Shrug Hold or Banded Snap Down

Thursday

CrossFit 7070 – 7070 Strength & Conditioning

Mobility

Warm-up (No Measure)

Foam Roll A

Inplace A

Line Drill x10s ea

Weightlifting

A1: Overhead Squat (2×5)

Pec Stretch x10s

B1: Front Squat (4×5)

Push Up Hip 3x5s each

C1: RDL (3×5)

C2: Pull-ups (3×6-8)

Metcon (No Measure)

Core Down:

3 Rounds

Plank 1min

Half Dead Bug 10x3s

Hip Dips x15ea

Bicep Curls x10

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

“JINGLE BELLS, JINGLE BELLS” Partner WOD

For time:

15 Kettlebell Swings, 35/25

15 Burpee Lateral Jumps

12 Kettlebell Swings

12 Burpee Lateral Jumps

9 Kettlebell Swings

9 Burpee Lateral Jumps

— then —

4 Sled Bear Crawl Drag (Plate 25/15)

*40’ from rig to wall- down is one

**Each person does 4

— then —

12 Kettlebell Swings

12 Burpee Lateral Jumps

9 Kettlebell Swings

9 Burpee Lateral Jumps

6 Kettlebell Swings

6 Burpee Lateral Jumps

*Each person much to total number of reps (ex. P1 does 15 KBS, P2 does 15)

**One person working at a time

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

5-7mins Lacrosse Ball

Then..

3 Rounds

10 Bar Kips

10 Air Squats

10 Banded Face Pulls

100m Row

Metcon

Metcon (Time)

60 Pull Ups

60 Box Jumps (24/20)

60 Calories on Rower

60 Ball Slams (30/20)

*20min CAP

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

10mins Foam Roll

then..

3 Rounds

10 Jump Ropes

20s Hollow Hold

10 Jumping Lunges

Metcon

Metcon (AMRAP – Reps)

8 Sets 30s ON/30s OFF

Double Unders

Rest 2mins

6 Sets 30s ON/30s OFF

Hollow Rocks

Rest 1min

4 Sets 30s ON/30s Off

Plate Overhead Walking Lunges (45/25)

Monday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

5-7min Foam Roll

Then..

3 Rounds

10 Med Ball Front Squats

10 Incline Push Ups

10 Bar Kips

10 Upper Body Only Wall Ball Shots

Metcon

Metcon (Time)

2 Rounds

50 Wall Balls (20/14)

40 KB Sumo Deadlift High Pulls (55/35)

30 Push Ups

20 Toes To Bar

10 HSPU

*25min CAP

Saturday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm Up

Metcon

Metcon (Time)

Partner WOD

5 Rounds

10 Wall Balls (20/14)

10 Push Ups

4 Rounds

8 Pull Ups

8 Goblet Squats

8 Plate Overhead Lunges (45/25)

3 Rounds

6 Ring Dips

6 Toes to Bar

6 Slam Balls over the Shoulder (30/20)

6 Thrusters (45/35)

2 Rounds

4 Wall Walks

4 Box Jump Overs (24/20)

4 Burpees

4 Broad Jumps (length of mat/wide of mat)

4 DB Renegade Rows (35/25)

1 Rounds

2000m Row

*One person working at a time

**Split Reps however needed

Wednesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 DB Push Press

10 V Ups

10 BB High Pulls

Strength

Push Press (Build to 1RM then drop to 50% and do as many reps )

Metcon

Metcon (Time)

21-15-9-6-3

Hang Power Cleans (95/65)

Toes to Bar

Shoulder to Overhead (95/65)

Tuesday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10ea SL Hip Bridge

10 Barbell Goodmornings

30s Rig Anchored Banded Chest Stretch

10 Barbell Deadlifts

Strength

Deadlift (Build to 1RM then drop to 50% and do as many reps )

Benchmark

7min AMRAP Max Burpees (AMRAP – Reps)

Do as many burpees as possible in 7mins

Monday

CrossFit 7070 – 7070 Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll

Inplace A

Strength

A1: Hang Snatch (1-5 Rep Max)

30%x5

60%x5

70%x3

80%x3

90%x1

94%x1-5

B1: DB Chest Supported Row (4×10)

C1: Metcon (AMRAP – Rounds)

Core Down:

Band Pull Apart x15

Band OH Pull Apart x15

SS Leg Curl x10

Windshield Wiper x20