Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Down and back lunges

:30 each side rig lat stretch

Down and back bear crawl

With a PVC:

10 pass thrus

10 around the worlds

10 OH squat

Weightlifting

Clean and Jerk (1 squat clean + Front squat + Jerk)

10 min EMOM, 1 complex, 80% of split jerk max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

12 Db snatch (50/35)

Suitcase carry from rig to door and back (50/35). Switch hands half way.

15 abmat situps

Tuesday

CrossFit 7070 – CrossFit

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Warm-up

4 min AMRAP:

10 goblet squats

8 banded good mornings

6 GHD

Strength

Bench Press (4×4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

Rx+:

8 chest to bar

8 cleans (155/105)

Rx:

8 pull-ups

8 cleans (135/95)

Cash Out

Metcon (No Measure)

Core work Tabata:

During :20 of work: Rotate between high plank (straight arm) and low plank (forearms)

Monday

CrossFit 7070 – CrossFit

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Warm-up

Plyometrics/drills

Then, 2 rds of

7 empty bar SDLHP

7 empty bar front rack lunge

7 pushups

Skill Work

Hand stand pushup work for 15-20 minutes:

Beginner: Kick up to wall, hold for :20

Intermediate: Kick up to wall, lower to abmat and work on kipping position.

Advanced: Work on kipping movement or deficit HSPU

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Sumo Deadlift High Pull 95/65

Front Rack lunge 95/65

Saturday

CrossFit 7070 – CrossFit

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Warm-up

With a light KB, do 10 reps of…

Around the world

Russian swing (2, then 1 arm)

Halo

Goblet squat

Snatch

Optional:

Hand release

Chest tap

Flip

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes AMRAP (as many rounds as possible)

Partner A: 1 round of Cindy (5 pullups, 10 pushups, 15 air squats). After completion, Partner B: 3 squat cleans (205/135) while Partner A is in a plank.

THEN,

Partner B: 1 round of Cindy (5 pullups, 10 pushups, 15 air squats). After completion, Partner A: 3 squat cleans (205/135) while Partner B is in a plank.

This concludes 1 round. Continue this for 20 minutes.
Score is total rounds + reps

Planks are not counted as reps

1 round = 66 reps

CrossFit Games Open 18.1

CrossFit 7070 – CrossFit

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Warm-up

3 rounds:

Row 10 Calories

6 GHD

6 single arm hang clean to overhead

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Metcon

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Thursday

CrossFit 7070 – CrossFit

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Warm-up

The Burgener Snatch Warmup

1) Down and up

2) Elbows high and outside

3) Muscle snatch

4) Snatch land

5) Snatch drop

6) Hang power snatch

Weightlifting

Squat Snatch (10 min EMOM)

Working weight should be around 80% of 1RM, but also feel smooth

Skill Work

Metcon (5 Rounds for reps)

Muscle ups
Beginner: 5×5 ground assisted muscle up

Intermediate: 5×5 kipping on rings. Focus on high/horizontal hips

Rx: 5×5 muscle ups

Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Coach’s Warmup

Skill Work

Metcon (AMRAP – Reps)

Double Under Tabata
Score is total reps

Metcon

Metcon (AMRAP – Reps)

1. 2x 4:00 Row w/2 min rest between sets. RPE 7/10

2. 5x KB Swings (Russian) :60 on/:60 off

* 2 minute rest between each piece*

Score is total cals + reps

Gymnastics

Metcon (No Measure)

Static Ring Hold Tabata
Alternate between static hold and dip position.

Tuesday

Announcements

Join us for the announcement of the first CrossFit Open announcement of 2018. 22 Feb @ 06:00 PM

CrossFit 7070 – CrossFit

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Warm-up

3 rounds:

10 walking lunge

10 Med ball cleans

10 Face pulls on rig

Weightlifting

Front Squat (Max reps at chosen weight)

Working weight will be 65% of 1RM Front Squat

8 reps @ 50% working weight – Slow controlled pause squats

6 reps @ 75% working weight – Focus on speed

Working set – Max effort reps at chosen weight

Benchmark

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Monday

Announcements

Join us for the announcement of the first CrossFit Open announcement of 2018. 22 Feb @ 06:00 PM

CrossFit 7070 – CrossFit

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Warm-up

3 rounds:

:30 Hollow rocks on the bar

5 broad jumps

10 empty bar push jerk

Metcon

Metcon (AMRAP – Rounds)

Every minute on the minute for 21 minutes:

Minute 1: 7 toes to bar

Minute 2: 7 burpee box jump over 24″/20″

Minute 3: 7 push jerk 135/95
Each successful minute completed will be scored as a round completed

Cash Out

5 x :60on/:60 off Shuttle Run

Saturday

Announcements

Join us for the announcement of the first CrossFit Open announcement of 2018. 22 Feb @ 06:00 PM

CrossFit 7070 – CrossFit

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Metcon

Metcon (Time)

The 50s

50 burpees

50 air squats

50 hollow rocks

50 push-ups

Buy-in: 1000m row

Must complete in order. One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests. Both partners must complete a 1000m row before starting the rest of the workout.