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

CrossFit Exagora – CrossFit

Warm-up

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, 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.

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.

Movement prep and coaching

Running through each movement quickly, giving the big teaching point and further warming up athletes.

Movement Prep

10 Small Hops

10 Tall Hops

4 Step-ups

4 Box Jumps

Chest to Bar Pull-ups

Movement Prep

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Pull-ups

Jumping Chest to Bar Pull-ups

Jumping Pull-ups

Banded Chest to Bar Pull-ups

Banded Pull-ups

Ring Rows

Kettlebell Swings

Movement Prep

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Front Squats

Movement Prep

Establish Front Rack Position

2 Pausing Front Squats

2 Front Squats

Toes to Bar

Movement Prep

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Toes as High as Possible

Knees to Elbows

Knees to Chest

Sit-ups

GHD Sit-ups

Push Press

Movement Prep

Establish Dip Position

3 Strict Press

3 Push Press

Deadlifts

Movement Prep

Establish Bottom Position

5 Deadlifts

Wall Balls

Movement Prep

3 Front Squat

3 Push Press

3 Wall Balls

Burpees

Movement Prep

3 Frog Jumps

3 Burpees

Double Unders

Movement Prep

:15 Second Single Unders

:15 Seconds Double Unders

Movement Substitutions

60 Single Unders

Rehearsal

1 Round

3 Box Jumps

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Front Squats

3 Toes to Bar

3 Push Press

3 Deadlifts

3 Wall Balls

3 Burpees

3 Double Unders

Metcon (Time)

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh. With 10 different movements in this workout, movement substitutions for certain movement included in the “Teaching” section. The total reps of this workout can be modified on top of modified certain movements.

CrossFit Exagora – CrossFit

Warm-up (No Measure)

400 meter row

Crossovers

Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Back squats

65% of 1 RM 25 reps

Movement prep and coaching

Barbell DL

Barbell Hang Clean

Barbell Pus Press

Working up in weight with the coach

Metcon (Time)

HarDT

5 Rounds:

On the 4:00

30 Slam Balls

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

If you finish the round in two minutes you have two minutes to rest do you finish in three minutes you have one minute to rest so on and so forth

CrossFit Exagora – CrossFit

Metcon (AMRAP – Reps)

Fight Gone Bad Exagora Style

6 Movements all performed for one minute consecutively with no rest in between after the 6 movements 1 minute rest

3 Rounds

This is water fall style so we will have six lanes and 1 person at each movement with one group of six resting every minute on the minute we switch

Toes to Bar (Scale plank for 1 minute)

Dumbbell (2) Ground to overhead 50/35

Box Jumps 24/20 (scale step ups)

Slam Balls

Goblet Squats (53/35 lb KB)

Row for Calories

CrossFit Exagora – CrossFit

Warm-up

PVC Game

Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

CrossOvers

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Knuckle Drags

Push-up to Down Dog

Side Lunges

Air Squats

Alternating Bird Dogs (On hands and knees then point left arm and right leg straight out and switch)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

completed with empty barbell

Movement prep and coaching

10 Scap Pull-ups on Rings

5 Kip Swings

3 Strict Ring Pull-ups

Burgener Warmup

With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup. This warmup is useful in teaching and reinforcing the basic concepts of the Olympic Lifts. Following the PVC pipe, perform 3 reps of each with an empty barbell before building up in weight.

1. Down and Up


Working on aggressive extension of the ankles, hips, and knees with the down and up. This “triple extension” is what creates elevation on the bar and allows it to become weightless so that athletes may pull themselves under.

2. Elbows High and Outside 


In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

3. Muscle Snatch 


In an extension of the elbows high and outside, the muscle snatch works on an aggressive punch up to the finish position overhead. There is no rebending of the knees during the muscle snatch.

4. Snatch Lands


Solidifying the jumping and landing positions here. With the bar locked out overhead, athlete will dip and drive with the hips, landing in a quarter squat. This teaches the athlete the proper footwork for receiving the snatch.

5. Snatch Drops


Starting in the same position as snatch lands. However, on this step we are removing the dip and drive and landing in a full squat. Without the dip and drive, speed and tightness are an important factor of the snatch drop.

6. Hang Power Snatch 


Putting it all together with the hang power snatch. Working from the high hang position for these repe

Rehearsal

1 Round

1-3 Ring Muscle-ups

6 Air Squats

3 Hang Power Snatch

Metcon (Time)

“Big Nasty”

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

Sub for MU Bupee C2B or Bupee PU or Bupee Ring row

In this bigger version on the CrossFit Benchmark Workout “Nasty Girls”, substitute Hang Power Snatches for Hang Power Cleans. This should be a weight that athletes can complete in 1-2 sets each round. In a class setting, if athletes have no interest or goals that involve competing in the sport of CrossFit, I prescribe a movement that allows them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. Ring muscle-ups is one of these movement. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not have the capacity for 21 Ring Muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups

DMS Push Press

25 Reps of Push Press @ 60% of 1 RM

CrossFit Exagora – CrossFit

Metcon

Row 5 min

Bike 5 Min

Jump rope 5 min

Work on the following

Wall Squats (squat Therapy)

Accumulate 50 Sit ups

50 Push ups

50 Pull ups /Ring Rows

Row 5 min

Bike 5 min

Jump Rope 5 min

CrossFit Exagora – CrossFit

Warm-up

Wally ball 5 min

Quad stretch

Need to chest

Soldier kicks

Spiderman

Samson

Air squats

Walkouts

Broad jumps

Squat hops

Banded DL

KB DL

Romanian 1 leg DL

10 beat swings

10 K2C

X 2

15 Med Ball squat cleans

DMS Deadlift

25 reps @ 60% of 1 RM

Movement prep and coaching

Movement Prep

:15 Seconds Single Unders

:15 Seconds Double Taps

:15 Seconds Double Under Practice

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Establish Pocket Position

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Double unders

15 Power Clean 115/80

30 DU

15 T2B

Sub double unders with reduced repetitions 60 single unders 30 seconds double under practice or 30 lateral line hops

CrossFit Exagora – CrossFit

Warm-up

Crossover cables

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Front Rack Stretch – 1:00

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.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

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.

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Banded Walks

Gymnastics

HSPU work

Start with bent over banded or unbanded HSPU

Shoulder touches

Wall Walks

HSPU Shoulder touches

HS Holds belly or shoulder facing wall

HSPU from Box

HSPU with AB Matts

HSPU Kipping

HSPU strict

Movement prep and coaching

Movement Prep

10 Pausing Front Squats

10 Push Press

10 Front Squats (Hybrid Grip)

10 Thrusters

Metcon (AMRAP – Rounds)

see the board
Score is full rounds

CrossFit Exagora – CrossFit

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Dumbbell Ankle Stretch – :30 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Dumbbell Squat Hold – 1 Minute

With the dumbbell in a goblet position, sink down into a deep squat, using the elbows to drive the knees out. Not concerned with where the chest is on this stretch

Dumbbell Leverage Squat – 1 Minute

The dumbbell will start on the ground in front of the athlete. Athletes will grab the dumbbell with both hands, focusing on pulling the chest as high as possible while driving the hips forward and keeping the heels grounded.

Deep Muscle Training (DMT)

25 Reps at 60% of 1 RM back squat

Metcon (Time)

“Saved by the Bell”

5 Rounds:

21 Air Squats

10 Cal Row

9 Alternating Dumbbell Snatches (50/35)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps. If not biking today, perform one of the following:

15/10 Calorie Bike

CrossFit Exagora – CrossFit

Metcon (No Measure)

11 min AMRAP Partners of 2

11 Power clean 135/95

11 Burpee over bar synco

19 DL 135/95

18 Push Ups Synco

Then 2 min rest then right into

AMRAP in 22 minutes (22 Veterans suicides a day )

1 min Pull-Ups/Ring Row

1 min Air Squats

1 min Kettlebell Swings (53/35)

1 min Double Unders/single

1 min Push-Ups

1 min Sit-Ups

1 min Lunges

1 min Strict Presses Barbell

1 min Mountain Climbers

1 min Planks

1 min Box Jumps (24/20 in)

1 min HIgh Knees

1 min Wall Balls (20/14)

1 min Ball Slams

1 min Burpees

1 min floor press Barbell

1 min SDHP

1 min Squat Holds

1 min Ring Row

1 min Bent over row

1 min Toes-to-Bar

1 min Goblet Squats 53/35

CrossFit Exagora – CrossFit

Warm-up

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

10 Air Squats

10 Front squats with BB

10 Elbow rotations

10 High hang pulls

10 Hang Pulls

10 Full clean pulls

10 HH cleans

10 Hang cleans

10 full squat clean

Deep Muscle Training (DMT)

25 Squat Cleans 55% 1 RM

Movement prep and coaching

Work on arm positioning for the DU out in front shoulders relaxed elbows in

SU ensure full extension and flexion at both ends touch the ground over head and feet

Slam balls are no reps if you dont end in full squats practice the following

10 Slam Balls at coaches pace with 3 second hold in the bottom

Metcon (Time)

100 Double Unders, 50 AbMat Sit-ups, 20 Slam Balls (SB)

80 Double Unders, 40 AbMat Sit-ups, 20 SB

60 Double Unders, 30 AbMat Sit-ups, 20 SB

40 Double Unders, 20 AbMat Sit-ups, 20 SB

20 Double Unders, 10 AbMat Sit-ups, 20 SB

Choosing a variation on the rope that athletes can find a consistent rhythm with. If you dont have at a minimum of 3-5 DU then do double the single unders