06012020

Made2Live CrossFit – M2L Classes

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Strength

Tempo Front Squat (5151) (5×5)

5 Second Eccentric (Down), 1 Second Pause at Bottom, 5 Second Concentric (Up), 1 Second Pause at Top
Each set should take a minute or longer to perform. Fight to keep positions (chest tall, butt back, knees out, etc.)

No more than 2:00 rest in between sets.

First set is barbell only, then build in weight.

Metcon

“Genesis” (Time)

For Time:

400m Run

30 Hang Power Cleans

30 Shoulder to Overhead

400m Run

30 Shoulder to Overhead

30 Hang Power Cleans

400 m Run

Rx (95/65#)

Rx+ (115/85#)

06012020

Made2Live CrossFit – At Home Programming

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Warm-up

Warm-up (No Measure)

5:00 Jog, Bike, etc.

-into-

3 Rounds

10 Plank Shoulder Taps

10 Alternating Cossack Squats

10 Jumping Jacks

Metcon

“Body Weight Genesis” (Time)

For Time:

10 Hand Release Push Ups

20 Sit Ups

10 Hand Release Push Ups

30 Air Squats

20 Sit Ups

10 Hand Release Push Ups

40 Burpees

30 Air Squats

20 Sit Ups

10 Hand Release Push Ups

Recovery

Metcon (No Measure)

1:00 Pec Stretch /side

1:00 Single Leg Forward Fold /side

2:00 Saddle Stretch

05312020

Made2Live CrossFit – At Home Programming (live online coaching)

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“Easy Like Sunday Morning” (No Measure)

30 Minutes of Easy Active Flow:

Yoga

Biking

Walk/Jog

Etc.

05302020

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

“B-52” (Time)

For Time:

50-40-30-20-10

Ground to Overheard

100-80-60-40-20

Double Unders

Iron AB Protocol

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

20 Russian Twists

40 Sit Ups

-Rest 1:00-

05292020

Made2Live CrossFit – At Home Programming (live online coaching)

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Iron Body Protocol

“Flamingo” (AMRAP – Reps)

3-4 Rounds FOR QUALITY:

10 Single Arm Single Leg (Same Side) Deadlift

10 Tempo Goblet Squats

:45 – 1:00 Plank
Score is your favorite number.

05282020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

4 Rounds

20 Jumping Jacks

10 Reverse Alternating Lunge Steps

10 Plank Shoulder Taps

Metcon

“Party Trick” (Time)

For Time:

200’ Single Arm Overhead Walking Lunge

100’ Handstand Walk

200’ Single Arm Overhead Walking Lunge
Split up 200’ between arms however you see fit.

Scales:

Front Rack Lunge

10 Wall Walks/Inch Worm Push Ups

Recovery

Metcon (No Measure)

2:00 Couch Stretch /side

2:00 Prayer Stretch

05272020

Made2Live CrossFit – At Home Programming (live online coaching)

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“Time Crunch” (AMRAP – Reps)

3 Sets:

AMRAP 5

800 m Run

Max Burpees in Time Remaining

-Rest 3:00 Between Sets-
Lowest number of burpees between the 3e sets is your score.

05262020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Warm-up (No Measure)

3:00 Row/Bike/Jog

Into

3 Rounds

5 Suitcase Deadlifts /side

:20 Push Up Plank

Metcon

“Ninja Turtjle” (Time)

6 Rounds

12 Deadlifts

24 Sit Ups

Recovery

Metcon (No Measure)

2:00 Pigeon Stretch /side

2:00 Couch Stretch /side

05252020

Made2Live CrossFit – At Home Programming (live online coaching)

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05252020

Made2Live CrossFit – M2L Classes

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here