06032020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

Tabata (:20 on/ :10 off)

Jumping Jacking

Mountain Climbers

(Alternate 4 of each)

-into-

Calf Stretch 1:00 /side

Knight to Half Kneeling Hamstring Stretch 1:00 /side

Metcon

“M2L Triple Threat” (Time)

For Time:

100/70 Cal Row

100/70 Cal Bike

1 Mile Run
This will be a regular benchmark until weather no longer permits.

06032020

Made2Live CrossFit – At Home Programming

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Warm-up

Warm-up (No Measure)

3 Rounds

20 Plank Shoulder Taps

:30 Plank

Metcon

Metcon (AMRAP – Reps)

3 Rounds

Max Sit Ups in 1:00

-Rest 2:00-

Death by Push Ups

EMOM add 1 push ups starting at 1
Fail to complete a number of reps per that minute WOD is done and that number minute is your score.

06032020

Made2Live CrossFit – M2L Power Hour

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Warm-up

Warm-up (No Measure)

Tabata (:20 on/ :10 off)

Jumping Jacking

Mountain Climbers

(Alternate 4 of each)

-into-

Calf Stretch 1:00 /side

Knight to Half Kneeling Hamstring Stretch 1:00 /side

Metcon

“M2L Triple Threat” (Time)

For Time:

100/70 Cal Row

100/70 Cal Bike

1 Mile Run
This will be a regular benchmark until weather no longer permits.

06022020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

3:00 Jog/Machine

-into-

2 Rounds

:45-1:00 Plank

10 Alternating Reverse Lunge Steps

5/5 Dumbbell Snatches

Metcon

“Throttle” (AMRAP – Reps)

4 Sets:

3 Minute AMRAP

20/15 Cal Machine

15 Abmat Sit Ups

Max Alternating Dumbbell Snatches in time remaining

-Rest 3:00-

Rx (50/35#)
Score is the set with least amount of reps.

Recovery

06022020

Made2Live CrossFit – At Home Programming

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Warm-up

Warm-up (No Measure)

Tabata (:20 on/:10 off) x8

Mountain Climbers

Metcon

Metcon (Time)

10 Rounds

1 Wall Walk

10 Jumping Jacks

Recovery

Metcon (No Measure)

1:00 Medium Pec Stretch

1:00 Prayer Stretch

1:00 Seal Stretch

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

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#)

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.