July 9, 2021 – CrossFit for Health

A. WARMUP

10 Neck Turn (Right – Left)
10 Neck Up-Down
10 Shoulder Rolls
10 Arm Circles
10 Cat Cow
10 Finger Squeezes
10sec Wrist Flexion
10sec Hollow Rock
10sec Bar Hang
Scoring: Not Scored

B. PVC WARMUP

10 Pass Through
10 Twist core(Right-Left)
10 Good Moring
10 Hip Rolls
10/10 Leg Swing
30' PVC Walking Lunge
Scoring: Not Scored

C. PART A

On the 2 Mins x 5
8/8 Eccentric One Arm Ring Row (3 secs)

https://www.youtube.com/watch?v=RTPzzjQQYIUScoring: Not Scored

D. METCON

5 Rounds For Time :
5 Handstand Walk Around Box
10 One Arm Ring Row
15 Strict Knees To Chest
30’ Kettlebell Farmer's Walk


https://www.youtube.com/watch?v=qLNVff1jmL4Scoring: Not Scored

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July 8, 2021 – CrossFit for Health

A. WARMUP

200m Jog
:30 Active Spiderman

Row 125/100 Meter or Bike 6/4 Cal
:30 Air Squat Jump

Row 125/100 Meter or Bike 6/4 Cal
:30 Hip Flexor

:10 rep Downward Dog
:10 rep/side Sigle Leg Hip Hinge
:10 rep Lateral Squat Walk



https://www.youtube.com/watch?v=g78CxAtjkCEScoring: Not Scored

B. JOHN DEERE

30-20-10 / 21-14-7
Cal Row or Cal Bike
10 Box Jump Over

200 Meter Run

30-20-10 / 21-14-7
Cal Row or Cal Bike
10 Box Jump Over

200 Meter Run

30-20-10 / 21-14-7
Cal Row or Cal25 Bike
10 Box Jump Over

200 Meter Run

Woman = 27-18-9 / 18-12-6

Time Cap = 30:00Scoring: Not Scored

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July 7, 2021 – CrossFit for Health

A. WARMUP (HIP MOBILITY)

30 secs :
Thoracic Mobility
Quadruped Thoracic Rotations
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Hip Rotation

10 secs x 3 :
Front Plank






https://www.youtube.com/watch?v=K2UZq6uq_mYScoring: Not Scored

B. Hip Hinge

3 RNFT :
10 Glute Bridge
10 Kneeling Hip Hinge
10 Standing Hip Hinge


https://www.youtube.com/watch?v=0_uL4iOtfss
Scoring: Not Scored

C. The Romanian Deadlift

Every 2 minutes x 5 rounds
6 RDL (60-70%)

https://www.youtube.com/watch?v=GZAKFRNtxLYScoring: Not Scored

D. CIRCUS

10 Rounds for Time
25 Double-Unders
10 Slam Ball (15/10 Kg)
5 Ring Dips
Scoring: Not Scored

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July 6, 2021 – CrossFit for Health

A. WARMUP

1 Minute Easy Row
1 Minute Alternating Bird Dogs

45 Seconds Moderate Row
45 Seconds Plank Shoulder Taps

30 Seconds Faster Row
30 Seconds Down Dog

15 Band Dead Bug Hold
15 Band Dead Bug




https://www.youtube.com/watch?v=eufYDHUtSccScoring: Not Scored

B. Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Scoring: Not Scored

C. Strict Press

On the 1:30 x 10:
3-3-3-2-2-2-1-1-1-1
Scoring: Not Scored

D. "Three For Five"

On the 3:00 x 5 Rounds:
10 Strict Press
30 AbMat Sit-ups
Max Calorie Row or Bike

***Please pick the weight that you can control
RX: 95/65Scoring: Not Scored

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July 5, 2021 – CrossFit for Health

A. WARM UP

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise 30sec
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
Band Pass Through 30sec
Scapula Pull-Up 10 reaps







https://www.youtube.com/watch?v=sfTsgt-a63cScoring: Not Scored

B. CORE

2 RNFT :
10 sec Band Hold Dead Bug
10/10 Band Dead Bug
10 sec Hold Glute Bridge Glute
10 Glute Bridge

CASH OUT: 15/15 Single Leg Hip Hinge



https://www.youtube.com/watch?v=11I-ZWWNGDIScoring: Not Scored

C. PART A

10-8-6-4-4-6-8-10
Front Squat

https://www.youtube.com/watch?v=uYumuL_G_V0Scoring: Not Scored

D. "PUT A RING ON IT"

10 Rounds For Time:
3 Muscle-ups or 6 Pull-up or 9 Ring rows
6 Front Squats
9/6 Cal Bike or 15/9 Cal Row

***Please pick the weight that you can controlScoring: Not Scored

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July 3, 2021 – CrossFit for Health

A. WARM UP

1 Min :
Easy Row or Bike or Shutter Run

30 Sec :
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Downward Dog & Upward Dog
Hip Rotation
Single Leg Airplane
Slow Air Squats







https://www.youtube.com/watch?v=Xx4I1NEQ93oScoring: Not Scored

B. WARM UP JUMP ROPE

Tip toes walk
Heel walk
Calf stretch
Rope Swing
30 SUs
10 DUs

https://www.youtube.com/watch?v=VDv7QEcoRGg
Scoring: Not Scored

C. LET'S MOVE CARDIO

EMOM FOR 30 minutes :
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 30 Double Unders or 60 Single Unders
Minute 3: REST

Repeat 10xScoring: Not Scored

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July 2, 2021 – CrossFit for Health

A. SHOULDER MOBILITY

10 Prone Overhead Press
10 Prone Overhead Pulses
10 Prone Dislocates
10 PVC Pass Throughs



https://www.youtube.com/watch?v=iLup2Kn9INM
Scoring: Not Scored

B. CORE

2 ROUNDS :
3 ROUNDS HOLD PVC OH WALK (Pelvic Focus)
5/5 DB STRICT OHP
10sec HANGING L-SIT

Scoring: Not Scored

C. HOW TO TURKISH GET UP

5 Rounds :
2 Turkish Get Up R + 2 Turkish Get Up L
Scoring: Not Scored

D. METCON

AMRAP 13 :
5 Turkish Get Up R
10 Hold DB Forward-Backward Lunge R
5 Turkish Get Up L
10 Hold DB Forward-Backward Lunge L
1 Round Trip Waiter Walk



https://www.youtube.com/watch?v=kGyWZg5WRosScoring: Not Scored

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July 1, 2021 – CrossFit for Health

A. WARM UP

:30 PVC Pass Throughs
:30 PVC Around The Worlds
:30 PVC Lat Stretch
:30 PVC Overhead Lunges (in-place)
:30 Good Mornings
:30 PVC Strict Press



https://youtu.be/-XVfoMRyRJgScoring: Not Scored

B. CORE

3 Rounds :
10/10 Dead Bug
10sec Front Plank
10/10 Bridge Dog
10sec/side Side Plank
Scoring: Not Scored

C. CORE

4 RNFT :
10 kettlebell romanian deadlift
10 Russian Kettlebell Swing

*** Pick The weight that you can contorl

https://www.youtube.com/watch?v=OPcG_thX6DcScoring: Not Scored

D. METCON

20-18-16-14-12-10-8-6-4-2 Reps
For Time of:
Burpees
American Kettlebell Swings
Scoring: Not Scored

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June 30, 2021 – CrossFit for Health

A. MOBILITY

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec




https://youtu.be/ot1uqBS2v-QScoring: Not Scored

B. Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/Ff_dtGJKgxM
Scoring: Not Scored

C. Squat

Every 2 minutes x 5 rounds
8 Back Squat (60-70%)
https://www.youtube.com/watch?v=QmZAiBqPvZw
Scoring: Not Scored

D. METCON

30-20-10
Back Squat
Box Step
*400 Meter Run after each rounds

***Please pick the weight that you can control
RX: BWScoring: Not Scored

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June 29, 2021 – CrossFit for Health

A. WARM UP 1

– 15 PVC Pass Through
– 15 PVC Around the World
– 10sec/side PVC Front Rack Stretch


https://www.youtube.com/watch?v=n470dXScSz4
Scoring: Not Scored

B. WARM UP 2

:15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Inchworm to Push-up
:30 Downward Dog
:30 Squat Hold






https://www.youtube.com/watch?v=_izLJ0giePcScoring: Not Scored

C. ACTIVATE

AMRAP 5:
10 RIng Rows / 5 Pull Ups
15 Jumping Jacks
20 Mountain Climbers
Scoring: Not Scored

D. Press

Every 2:30 minutes x 5 rounds
– 7 DB Bench Press / 10 DB Floor Press
– 7 DB Push Press


https://www.youtube.com/watch?v=4tCaD42ghlc
Scoring: Not Scored

E. METCON

21-18-15-12-9-6-3
DB Bench Press
DB Push Press
DUs / SUs x 3
Scoring: Not Scored

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