5994 Judd Road Oriskany, NY 13424 P: (901) 826-5613

Announcements

In body wellness Challenge starts on 2 October. Winner male and female gets 1 month free membership and cash award. This is the best way to get that body fat off for good . Its open to anyone in the gym and out of it.

CrossFit Exagora – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Spidermans (each leg)

3 Push-ups

3 Frog Hops

3 Burpees

Hold Receiving Position – 10 Seconds

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

Metcon (AMRAP – Rounds and Reps)

Pre WOD Prep

1 Round:

5 Power Cleans

5 Burpees

100 Meter Run

“Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions will most likely be performed as quick singles. In order to find the proper stimulus today, this should be a load that a single is always there. If not running today, complete one of the following: perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Announcements

In body wellness Challenge starts on 2 October. Winner male and female gets 1 month free membership and cash award. This is the best way to get that body fat off for good . Its open to anyone in the gym and out of it.

CrossFit Exagora – CrossFit

Warm-up

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.) x25

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog

5 Press & Stretch

5 Stiff Legged Deadlifts

5 Front Squats

Front rack stretch 1 min

Wrist stretch 1 min

Pigeon Pose 1 min side

Weightlifting

Bench Press (Intensification (5s Wave))

65% X 2

75% X 2

80% X 4 X 5

Metcon (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 28/20 Calorie Schwinn Bike, 20/15 Calorie Assault Bike.

Post WOD Mobility

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Extra

EMOM 8

2 Clean drops add weight each minute and hold in the bottom 3 sec each

Announcements

In body wellness Challenge starts on 2 October. Winner male and female gets 1 month free membership and cash award. This is the best way to get that body fat off for good . Its open to anyone in the gym and out of it.

CrossFit Exagora – CrossFit

Warm-up

Run 3 min

Row 3 min

Bike 3 min

Jump rope 1 min

1 min Air Squats with hold at the bottom

1 min push ups

1 min samson lunge

1 min Sit ups

1 Min arch hold

1 min hollow holds

Metcon

15 Wall Ball

15 Burpee

15 lunges

15 Sit ups

5 rounds

Rest 5 min

Spend the rest of the time working on those movments your not good at improve strength and movement.

For most of you this will be Wall Squats, Squat holds, Hollow Holds, Arch holds, double unders etc

Announcements

In body wellness Challenge starts on 2 October. Winner male and female gets 1 month free membership and cash award. This is the best way to get that body fat off for good . Its open to anyone in the gym and out of it.

CrossFit Exagora – CrossFit

Warm-up

200 Meter Run

:30 Seconds Walkouts

:30 Seconds Air Squats

:30 Seconds Active Spidermans

:30 Seconds Active Samson

:30 Seconds Down Dog with Foot Pedal

100 Meter Run

:20 Seconds Walkouts

:20 Seconds Air Squats

:20 Seconds Active Spidermans

:20 Seconds Active Samson

:20 Seconds Down Dog with Foot Pedal

50 Meter Run

:15 Seconds Walkouts

:15 Seconds Air Squats

:15 Seconds Active Spidermans

:15 Seconds Active Samson

:15 Seconds Down Dog with Foot Pedal

Weightlifting

Deadlift (Intensification (5s Wave))

65% X 2

75% X 2

80% X 4 X 5

Metcon (Time)

“Pump House”

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, for athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Post WOD Mobility

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Chest Stretch – 1 Minute Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Banded Shoulder Distraction – 1 Minute Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Extra

EMOM 10

2 Clean Drops with 3 Second hold in the bottom

increase weight each time start at 65% 1 RM

Announcements

In body wellness Challenge starts on 2 October. Winner male and female gets 1 month free membership and cash award. This is the best way to get that body fat off for good . Its open to anyone in the gym and out of it.

CrossFit Exagora – CrossFit

Warm-up

Warming up for both “Weightlifting day” and “Head to Toe” to make for an easy transition after building to a heavy Power Snatch.

30 Second Rotations x 2

Active Spidermans

Active Samson

Walkouts

Air Squats

Knuckle Drags

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Metcon Movement Prep

5 Push-ups to Down Dog

10 Scap Pull-ups

10 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

3 Burpees

short rest between each movement

Weightlifting

Split Jerk (Intensification (5s Wave))

65% X 2

75% X 2

80% X 4 X 5

If your new to split jerk work on foot work today. Listen to the coach and dont worry about percentages

Metcon (Weight)

“Weightlifting day ”

EMOM 10

0:00 – 5:00: 3 Pausing Snatch Deadlifts (Floating)

5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes to:

Build to a Heavy Power Snatch

Record weight on Snatch

followed by…

“Head to Toe”

AMRAP 8

10 Toes to Bar

10 Burpees

Starting out with some skill work and strength on this “Weightlifting day”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete work as scaled by coaches

Announcements

In body wellness Challenge starts on 2 October. Winner male and female gets 1 month free membership and cash award. This is the best way to get that body fat off for good . Its open to anyone in the gym and out of it.

CrossFit Exagora – CrossFit

Warm-up

400 Meter Run with ball

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Movement Prep, breaking between

:15 Seconds Quick Singles

:15 Seconds Higher Jump Singles

:15 Seconds Double Taps*

:15 Seconds Double Unders or Practice

With lighter bell

10 Kettlebell Deadlifts

8 Russian Swings

6 Full Swings

Weightlifting

Back Squat (Intensification (5s Wave))

65% X 2

75% X 2

80% X 4 X 5

Work on knees out chest up and be comfortable in the bottom at the 65/75% Then at the 80% bounce out of the bottom.

Metcon (Time)

“Shred It”

For time 20 min cap

80 Double Unders

80 Air Squats

800 Meter Med ball Run (20/14)

40 Double unders

40 Kettlebell Swings (53/35)

40/30 Calorie Row

No barbell necessary in today’s chipper, “Shred It”. Looking for a weight on the med ball that athletes can run all 400 Meters without stopping. Kettlebells should be something that they could do 20+ repetitions unbroken when completely fresh.

Post WOD Mobility

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Down Dog with Foot Pedal – 1:00


Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Extra

EMOM 8

15 Cal Bike

CrossFit Exagora – CrossFit

Warm-up

200 Meter Run

10 Air Squats

10 Spidermans

10 Push-up to Down Dog

10 Medicine Ball Squats

10 Medicine Ball Deadlifts

10 Medicine Ball Push Press

followed by…

Barbell Warmup

5 Good Mornings


5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

igeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose on Medicine Ball – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Metcon (Time)

Rehearsal

100 Meter Run

9 Wall Balls

6 Deadlifts

3 Burpee Box Jump Overs

Partner if no partner split in half

“Hot Potato”

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

Going long today with “Hot Potato”. With a high rep count, dialing in the weight on the barbell and medicine ball will be important. Looking for something that athletes could do 30+ repetitions unbroken of each movement when fresh. If not running today, options listed below:

500/400 Meter Row

40/30 Calorie Schwinn Bike

28/18 Calorie Assault Bike

Movement prep and coaching

Wall Ball

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Burpee Box Jump Over

Movement Prep:

10 Seconds Low Hops

10 Seconds High Hops

3 Step-up/Step-down

3 Jump-up/Step-down (lower box)

3 Jump-up/Step-down (workout height)

2 Burpee Box Jump Overs

Deadlifts

Movement Prep

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

Build to Workout Weight

5 Deadlifts (on coach)

CrossFit Exagora – CrossFit

Warm-up

Run 200 Meters

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Weightlifting

Bench Press (Accumulation (5s Wave))

70% 6 X 5

Metcon (AMRAP – Rounds and Reps)

“Kettlebells 4 Kids”

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

Rehearsal

1 Round:

5 Kettlebell Swings

5 Burpees

5 Kettlebell Swings

5 Box Jumps

Kettlebells4Kids hits home for us. In our nation, the average age for the homeless U.S. citizen is nine years old. This includes adults. Just as stunning is that 2.5 million kids in the U.S. are homeless – 1 in every 30. KB4Kids is a non-profit organization built to educate the public about the growing issue, and to work towards a solution.

Over the past two years, with the help of thousands of people who believe in the power of fitness, Kettlebells 4 Kids has raised over $200,000 and has impacted nearly 2,000 children living in over 25 states. We are on a mission to raise awareness and funds for these children who are living in America without a place to call home.

Post WOD Mobility

Kettlebell Calf Smash – 1:00 each side

Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Childs Pose on Box – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Announcements

Battle for the badge fundraiser competition is Saturday at Accelerate on 840/Judd road we have 22 athletes participating. Please come show your support and donate at the door for the Thomas Lindsey foundation

CrossFit Exagora – CrossFit

Use this day to make up a missed WOD work on what your need improvment on or conditioning. Make sure to not go excessive on lifting and ask a coach if its ok to work on certain lifts as they know what is coming on Friday

Metcon (No Measure)

Teams of 2:

Row 2k

1600 meter KB carry 53/35

Row 2k

If doing this solo cut it in half

or

7 minutes of burpees

Rest 5 min

and 7 min of Wall Balls

Warm-up

Row 2 min

Run 2 Min

Bike 2 Min

Jump Rope 2 min

accumulate 25 push ups, 25 air squats and 10 farmer carries across the room with heavy KB

Announcements

Battle for the badge fundraiser competition is Saturday at Accelerate on 840/Judd road we have 22 athletes participating. Please come show your support and donate at the door for the Thomas Lindsey foundation

CrossFit Exagora – CrossFit

Warm-up

Rounds:

30 Seconds Each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

Barbell Warmup

performed with empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Deadlift (Accumulation (5s Wave))

70% 6 X 5

Metcon (Time)

“Snake Bite”

Option A:

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

__________________

Option B:

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

__________________

Option C:

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

In this WOD looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes without the goal of competing in the sport of CrossFit, I have provided two more options that replace the squat snatch and allow them to prioritize mechanics, while still getting a great workout.
Practice Round #1

With lighter weight:

6 Squat Snatches

6 Chest to Bar Pull-ups or Pull-up Variation

or

3 Power Snatches

3 Overhead Squats

6 Chest to Bar Pull-ups or Pull-up Variation

Give athletes 2 minute to build to workout weight

Practice Round #2

With workout weight:

3 Squat Snatches

3 Chest to Bar Pull-ups or Pull-up Variation

or

3 Power Snatches

3 Overhead Squats

3 Chest to Bar Pull-ups or Pull-up Variation

Post WOD Mobility

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

https://www.youtube.com/watch?v=EfUJgmgTvlI

Child’s Pose – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.