Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

10 Hollow Rocks

30s each Lunge Hold w/ Forearm tough

30s each Lateral Leg Swings

30s each Forward Leg Swings

2 Rounds

10 Scap Pull Ups

10 Ring Rows

400m Row

Skill Work

Pull-ups

Beginner- Work on bar kips

Intermediate- Work on kipping pull ups/Banded

Advanced- Work on pausing at top then scooping through versus pushing away from the bar/ Butterfly pull ups

Benchmark

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Wednesday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

3 Rounds

10 Strict Press

10 Line Footwork Drill- Split Jerks

10 Split Jerks w/ BB

10 Back Squats

Strength

Split Jerk (8×2, Building)

Metcon

Metcon (Time)

6 Rounds

20 Walking Plate OH Lunges (25/15)

6 Burpees

Tuesday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

Down and Back Side Lunges

30s Rig Pec Stretch

Down and Back Spiderman Crawls

Then…

3 Rounds

10 DB Shoulder Press

10 5second Descending Air Squats

10 Hollow Rocks

Skill Work

Handstand Push-ups

Beginner-Work on kicking up to the wall or wall walk up to wall

Intermediate- Work on lowering down to an abmat and getting into kipping position

Advanced- Work on kipping movement or deficit kipping HSPU

*Key is to tuck knees, hips on the wall, drive heels into wall

Metcon (Time)

50 Calorie Row

75 Slam Balls (30/20)

100 Double Unders (300 Singles)

Monday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

Down and Back Lunges

30s each Side Rig Lat Stretch

Down and Back Bear Crawl

3 Rounds

6 Broad Jumps

6 Scap Pull Ups

10 Empty Barbell Front Squats

10 Empty Barbell Power Snatch

Strength

Front Squat (6×3 @ 80% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

4 Squat Snatches (95/65)

6 Pull Ups

8 Box Jumps (24/20)

Saturday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

Coach led warm up

Metcon

Metcon (AMRAP – Reps)

2 Sets

5min AMRAP

Wall Balls (20/14)

+

1min rest

+

5min AMRAP

DB Renegade Rows (35ea/25ea)

+

1min rest

+

5min AMRAP

KB Deadlifts (70/55)

+

1min rest

*One person working at a time

**Splitting reps however needed

Friday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

30s Squat Hold

30s Each Calf Stretch

10ea Banded Lateral Walks

Then..

3 Rounds

10 BB Back Squats

10 Sit Ups

100m Row

Strength

Back Squat (6×3 @ 75% of 1RM)

Metcon

Metcon (AMRAP – Reps)

8 Sets

1min Row Calories

30s Rest

1min Med Ball Sit Ups (20/14)

30s Rest

Thursday

CrossFit 7070 – CrossFit

Warm-up

Warm-up (No Measure)

10 Dead Bugs

30s each Lunge Hold w/ Forearm tough

30s each Lateral Leg Swings

30s each Forward Leg Swings

then..

2 Rounds

10 Scap Push Ups

10 Scap Pull Ups

10 Band Pull Aparts

10 Ring Rows

Skill Work

Toes-To-Bar

Toes to Bar

Beginner- Work on bar kips

Intermediate- Work on knees to chest

Advanced- Work on toes to bar

Metcon

Metcon (Time)

30 HSPU

30 Power Cleans (135/95)

30 Box Jump Overs (24/20)

30 Power Cleans (135/95)

30 Toes To Bar

Wednesday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

3 Rounds

10 Strict Press

10 Line Footwork Drill- Split Jerks

10 Split Jerks w/ BB

10 Back Squats

Strength

Split Jerk (8×1, Building)

Benchmark

18.0 (Time)

21-15-9

DB Snatch (50/35)

Burpees Over DB

Tuesday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

Down and Back Side Lunges

30s Rig Pec Stretch

Down and Back Spiderman Crawls

Then…

3 Rounds

10 Ring Rows

10 Scap Pull Ups

10 Hollow Rocks

Skill Work

Rope Climb

Rope Climbs

Beginner-Work on footing from box-laying down to stand

Intermediate- Work on footing from standing position

Advanced- Work on rope climbs or legless

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Pull Ups

10 Slam Ball Over the Shoulder (30/20)

15 Slam Ball OH Lunges (30/20)

Monday

CrossFit 7070 – CrossFit

 

Warm-up

Warm-up (No Measure)

Down and Back Lunges

30s each Side Rig Lat Stretch

Down and Back Bear Crawl

Then..

3 Rounds

10 Box Dips

10 Empty Barbell Front Squats

10 Empty Barbell Power Snatch

Strength

Front Squat (6×3 @ 75% of 1RM)

Metcon

Metcon (Time)

21-15-9

Hang Squat Snatches (95/65)

Ring Dips