CrossFit Claddagh – CrossFit


Warm-up (No Measure)


5 Deadlifts

25ft Bear Crawl

5 Strict Press

5 Cal Row

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back


Partner PVC Overhead stretch (No Measure)

Lying on your chest holding PVC with a snatch grip, have partner Deadlift the PVC to assist the partner laying down

windshield wipers (No Measure)

laying on your back with legs straight or bent at 90 degrees, control legs back and forth with thighs squeezed together UNDER CONTROL

scorpions (No Measure)

laying on your stomach with arms reached out to your sides, reach opposite leg to opposite hand


Metcon (Time)




rest 3 minutes

2 Rounds

500m Row

50′ HSW



CrossFit Claddagh – Claddagh 30


Line Drills (No Measure)

5 minute bike

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

30 In & Out’s on a Plate

10 Push-ups

15 Goblet Squats


CrossFit Claddagh – CrossFit


Warm-up (No Measure)


10 Step-Ups

10 Air Squats

5 Sit-Ups

5 Push-Ups

5 Cal Bike

4 Minute Shoulders (No Measure)

:30 Palms forward 90 degree rotations

:30 Karate Chops

:30 Palms out 90 degree rotations

:30 Arms extended to sides palms rotate to ceiling/floor

:30 Small circles forward

:30 Small circles backward

1:00 Hold arms extended straight out to sides


Couch Stretch (No Measure)

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Dive Bomber (No Measure)

On all fours, with hips high, lead with the head and chest down toward the floor and then up toward the ceiling ending with legs and hips on the floor and chest and head as high as possible

Overhead Stretch on Wall (No Measure)

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.


Valentine’s Day Masssacre (AMRAP – Rounds and Reps)

With a partner


14 Synchro Box Jump Overs

14 Partner Wall Balls (one partner throws to target, other catches)

14 Partner Wall Ball Sit-Ups

14 Cal Bike (one partner bikes while other holds plank)


CrossFit Claddagh – CrossFit


Junk Yard Dog (No Measure)

With a partner, jump over partner’s arm, legs and other arm. Then jump over partner then crawl under partner. 10 reps of each

PVC Shoulders (No Measure)

Pass throughs

Around the worlds

Chicken wings

Behind the back


Banded Lat Pressdowns (No Measure)

Hang a band from pull-up bar, loop band around PVC and perform lat pressdown (activation) 2 sets of 10 reps

Front Rack Stretch (No Measure)

Laying on your chest, place your elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Russian Baby Makers (No Measure)

Hamstring stretch with knees locked into squat hold holding on to the toes and pushing out on knees with elbows…3 seconds in each hold rotating through ten times


Metcon (Time)


Burpee Pull-Up



Burpee C2B



Burpee Bar Muscle-Up

Weight increases after each section for a total of 3 weights.