05012020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

3 Rounds

:20 Wall Run

10 Hollow Rocks

Metcon

“Pyramid Run” (Time)

For Time:

200m Run

-1:00 Rest-

400m Run

-2:00 Rest-

800m Run

-4:00 Rest-

400m Run

-2:00-

200m Run

Recovery

Metcon (No Measure)

1:00 Single Leg Forward Fold /side

1:00 Seated Straddle

2:00 Saddle Stretch

04302020

Made2Live CrossFit – At Home Programming (live online coaching)

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“Dr. Doolittle” (Time)

For Time:

300′ Bear Crawl

150′ Crab Walk

50 Spiderman Push Ups

150′ Crab Walk

300′ Bear Crawl

04292020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Jog

5 Inch Worm Push Ups

5 Hang to Overhead /side

10 Alternating Cossack Squats

Metcon

“Dinner For 1” (Time)

4 Rounds

15 Hang to Overhead (Left)

15 Hang to Overhead (Right)

15 Goblet Squats
Lighter weight. If you have a barbell then 30 hang to overhead and 15 front squats.

Recovery

04282020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

4 Minute AMRAP

20 Alternating Shoulder Taps

5 Push Ups

20 Single Unders

Metcon

“Boulder Shoulders’ EMOM” (AMRAP – Reps)

EMOM x 16 (4 Rounds)

1) 3 Wall Walks

2) 15 Shoulder to Overhead

3) Max Double Unders

4) Rest

Recovery

Metcon (No Measure)

1:00 Big Back Turn /side

1:00 Medium Pec Stretch /side

1:00 Tricep Stretch /side

04272020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

3:00 Double Under Practice

-into-

2 Rounds

6 Tempo Alternating Reverse Lunges

3 Jump Squats

Strength

Metcon (No Measure)

4 Rounds:

10 Bulgarian Split Squats /side

15 Glute Bridges

Metcon

“Capacity” (Time)

For Time: (16 Minute CAP)

1 Mile Run

*Including 0:00, Every 2 Minutes 10 Burpees
Rx+ = weighted vest (20/14#)

Recovery

Metcon (No Measure)

3:00 couch stretch /side

04262020

Made2Live CrossFit – At Home Programming (live online coaching)

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Iron Body Protocol

Metcon (Time)

For Time:

50 Turkish Get Ups
Focus on quality of movement and speed will come.

“Fast is smooth, smooth is fast”

04252020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

4:00 Jog

-into-

3 Rds

5 Inch Worm Push Ups

10 Alternating Cossack Squats

15 Hollow Rocks

Metcon

“Body Weight Half Murph” (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run
Rx+ = weight vest (20/14#)

Iron AB Protocol

Metcon (2 Rounds for time)

2 Max Effort Plank Attempts

*Rest 2:00 between attempts

04242020

Made2Live CrossFit – At Home Programming (live online coaching)

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“The Alan Project” (Time)

2 Rounds:

5 Suitcase Deadlifts (L)

5 Bent Over Rows (L)

10 Sumo-deadlift High Pulls

5 Bent Over Rows (R)

10 Suitcase Deadlifts (R)

-into-

300′ Bear Crawl

-into-

2 Rounds:

10 Suitcase Deadlifts (R)

5 Bent Over Rows (R)

10 Sumo-deadlift High Pulls

5 Bent Over Rows (L)

10 Suitcase Deadlifts (L)
This is for time just to have you stay on top of things. The purpose is for quality and body care.

04232020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

2 Rounds:

30 High Knees in place

10 Alternating Dead Bugs

10 Feet together knees together squats

-into-

3 Minutes Pistol Work

Metcon

“Longest Yard” (Time)

2 Rounds:

50 Alternating Pistols

400 m Run

25 V-Ups

400 m Run
Pistols Scales:

*Any from coaching brief

*100 Air squats

V-Ups:

*Suitcase Crunches

*50 Sit Ups

Recovery

Metcon (No Measure)

1:00 Calf Stretch /side

1:00 Single Leg Saddle Stretch /side

2:00 Seal Stretch

04222020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

“Flight Simulator” (No Measure)

5-10-15-20-25-20-15-10-5

Unbroken Double Unders

*After every set do 1 inch worm push up

Metcon

“Bouncer” (AMRAP – Rounds and Reps)

9 Minute AMRAP:

18 Alternating DB/KB Hang to Overhead

36 Double Unders

Recovery

Metcon (No Measure)

1:00 Forearm Stretch

1:00 Calf Stretch /side

2:00 Seated Straddle