03222020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

2 Rounds:

:30 Plank

:30 Mountain Climbers

:30 Calf Raises

Metcon

5k Run (Time)

Max Effort 5k Run

Recovery

Metcon (No Measure)

2:00 Couch Stretch /side

1:00 Calf Stretch /side

1:00 Single Leg Forward Fold /side

03212020

Made2Live CrossFit – At Home Programming

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Warm-up

Metcon (No Measure)

5 Minute AMRAP

10 Jumping Jacks

10 Mountain Climbers

5 Inch Worm Push Ups

5 Air Squats

Metcon

Metcon (Time)

60 Single Arm Thrusters

-into-

“JT”

21-15-9

HSPUs

Ring Dips

Push ups

-into-

60 Single Arm Thrusters
HSPUs can be done as pike/incline push ups.

Rip Dips can be subbed into couch or chair dips.

Thrusters weight should be light to moderate.

Recovery

Metcon (No Measure)

2:00 Couch Stretch /side

1:00 Pec Smash /side

1:00 Tricep Smash /side

03142020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Reps)

30 Minute Max Calorie Row

Every 3 Minutes on the Minute (including 0:00):

3 Strict Pull-Ups

6 Dumbbell Thrusters

12 Dumbbell Front Squats

*2 DBs 35/20#

03212020

Made2Live CrossFit – M2L Classes

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Warm-up

Game Time! (No Measure)

Coach led game

Metcon

“Tic Tac Toe” (Time)

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Assault Bike

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Assault Bike

45 Lateral Barbell Burpees

Recovery

03202020

Made2Live CrossFit – At Home Programming

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Iron Body Protocol

Metcon (Weight)

For Quality:

100 Turkish Get Ups
Just get er done and note weight used. Weight should be moderate.

03202020

Made2Live CrossFit – M2L Classes

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Warm-up

Game Time! (No Measure)

Coach led game

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Recovery

03192020

Made2Live CrossFit – At Home Programming

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Warm-up

Metcon (No Measure)

3 Rounds:

0:45-1:00 Plank

10 Alternating Reverse Lunges

20 Plate Hops (Hop onto something small)

Metcon

Metcon (No Measure)

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 20 Sit Ups

Mintue 3: 30 Alternating Jumping Lunges

Minute 4: 40 Double Unders

Minute 5: Rest

Iron AB Protocol

Metcon (No Measure)

4 Rounds:

50 Flutter Kicks

50 Scissor Kicks
From Coach Kory

03192020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Shuttle Runs

KB Complex per Side

*Complex = Single Arm

5 Suitcase Deadlift

5 Russian KB Swings

5 American KB Swings

Metcon

“Farmers Only” (Time)

5 Rounds For Time:

10 Kettlebell Swings (70/50)

200′ Single Arm Farmers Carry (70/50)

20/15 Calorie Assault Bike

Recovery

03182020

Made2Live CrossFit – At Home Programming

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Warm-up

Warm-up (No Measure)

6 Minute AMRAP:

50′ Bear Crawl

5 Tempo Goblet Squats

10 Odd Object RDLs

Metcon

Metcon (Time)

5 Rounds:

5 Stair Runs

10 Ground to Overhead

15 Front Squats
In your comments add how many steps your stairs were and what was used for “weight”.

Recovery

Metcon (No Measure)

1:00 Calf Stretch /side

1:00 Single Leg Forward Fold /side

2:00 Forward Fold