04012020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

3:00 Jog

-into-

2 Rounds:

10 Sit Ups

10 Jump Squats

10 Ground to Overhead

Metcon

“Devil’s Run” (Time)

For Time:

10-10-15-15-20-20

Devil Presses

800-800-400-400-200-200m

Run

Recovery

Metcon (No Measure)

2:00 Single Leg Saddle /side

2:00 Forward Fold

03312020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

3 Rounds

10 Hops

10 Right Foot Hops

10 Left Foot Hops

10 Air Squats

10 Alternating Reverse Lunges

2 Reverse Burpees

Metcon

“Dizzy Bat” (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Weighted Reverse Lunges (Lightish)

15 Reverse Burpees

Recovery

Metcon (No Measure)

1:00 Calf Stretch /side

1:00 Single Leg Forward Fold /side

2:00 Seated Straddle

03302020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

2 Rounds:

1:00 Push Up Plank

20 Push Up Planks Taps

20 Mountain Climbers

Strength

Metcon (Weight)

Complete the following complex 5 times:

3 Strict Presses

5 Push Presses

7 Push Jerks

-Rest 1:00-
If you have the equipment to do warm up sets, treat the first 2 rounds as warm up.

If you have only one dumbbell or kettlebell complete the complex 5 times PER side (10 total times).

Challenge yourself!!

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:

3-6-9-12…

HSPU

Cleans (Moderate would be 185/125# barbell)
Scales:

HSPU = Hand Release Push Ups

Cleans with one dumbbell or kettlebell = Add one rep to any odd round and alternate.

Recovery

Metcon (No Measure)

1:00 Pec Smash /side

1:00 Anterior Delt Smash /side

1:00 Tricep Smash /side

03292020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

3 Rounds

30 Mountain Climbers

20 Alternating Deadbugs

10 Air Squats

Metcon

Metcon (AMRAP – Rounds)

Every 1:30 for 10 Rounds:

12 Burpees

12 Front Squats (Light Weight)
Score is rounds completed

Recovery

Metcon (No Measure)

2:00 Couch Stretch /side

2:00 Pigeon /side

03282020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

5 Minute Amrap:

20 “Plate” Hops

10 Scap Push Ups

5 Handstand Kick Ups

Metcon

Metcon (Time)

*30 Minute Time CAP*

3 Rounds:

10 V-Ups

10 Single Arm Alternating Devil Presses

-into-

2 Rounds:

30 Sit-Ups

30 DB/KB Hang Clean and Jerks

-into-

1 Round:

100 Air Squats

300 Double Unders

Iron AB Protocol

Metcon (No Measure)

3-4 Rounds:

:30 Left Side Plank

:30 Hollow Hold

:30 Right Side Plank

:30 Max Russian Twist (Body weight or with weight, dealers choice)
Rest as needed in between rounds

03272020

Made2Live CrossFit – At Home Programming (live online coaching)

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Metcon

Metcon (No Measure)

Accumulate:

30 Minutes of Running (Moderate Pace)

5 Minutes of Planking
Go straight through or break up however you would like.

No measure today, just get out and move.

03262020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

2 Rounds

40 Hops (On to small object or just hops)

10 Inch Worm Push Ups

Metcon

Metcon (Time)

10-9-8-7-6-5–4-3-2-1

Pull Ups

HSPU

-5:00 rest-

1-2-3-4-5-6-7-8-9-10

HSPU

Pull Ups
Make sure to watch WOD brief for scales and minimal equipment recommendations.

Recovery

Metcon (No Measure)

2:00 Pec Smash /side

1:00 Rotator Cuff Smash /side

1:00 Lat Smash/Rollout /side

03252020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

3:00 Bottom of Squat Hold

-then-

2 Rounds

10 Hollow Rocks

5 Goblet Squats

Strength

Metcon (AMRAP – Reps)

5 Rounds

:45-1:00 Wall Sit

:30 Max Goblet Squats

-Rest 1:00-
Record total reps of goblet squats with weight. Weight should be light.

Minimize transition time!!

Metcon

Metcon (Time)

2 Rounds

800m Run (.5 Miles)

50 Sit Ups

Recovery

Metcon (No Measure)

5:00 Saddle Stretch

03242020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

Flight Simulator:

10-20-30-40-50-40-30-20-10

Double Unders/Single Unders

2 Rounds:

20 Plank Shoulder Taps

10 Abmat Sit-Ups

Metcon

Metcon (Time)

10 Rounds:

30 Double Unders

10 Shoulder to Overhead

*Rx per equipment:

Barbell: 95/65#

Single Dumbbell or KB: 50(53 KB)/35#
*No jump rope = jump over smaller object (lateral hops)

*Single Unders = 45

Recovery

Metcon (No Measure)

1:00 Sub Trap Smash /side

1:00 Tricep Smash /side

1:00 Forearm Smash /side

03242020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

5 Minute Jog Outside

-then-

2 Rounds:

10 Reverse Lunge Steps

10 Glute Bridges

10 Pank Shoulder Taps

Metcon

Metcon (AMRAP – Reps)

5 Rounds

In a 3:00 Window:

15 Jump Squats

100′ Walking Lunges (40-ish steps)

15 Jump Squats

Max Ground to Overhead

-Rest 3:00-
If you have a barbell, kettlebell or dumbbell pick a light to moderate weight. Single object athletes alternate each rep.

*Lowest amount of ground to overhead is score (note object and weight)

Recovery

Metcon (No Measure)

2:00 Couch Stretch /side

2:00 Pigeon Stretch /side

1:00 Seal Pose Stretch