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2 cleans + 1 Jerk (1-1-1-1-1) 2 cleans 1 jerk Metcon (2 Rounds for reps) 6 AMRAP 3-6-9-12… Clean and Jerk Lateral Burpees over Bar 3 Min Rest 4 AMRAP 3-6-8-12… Clean and Jerk Lateral Burpees over Bar
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Bench Press (5-5-3-3-3+) Death by 10m Sprint (AMRAP – Reps) Death by 10m Sprint Start at 5
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Warm-up Reverse Hyper Extension x30-50 Side Plank 1 min Press to Sit-up 25/10 x20 Clean Prep: Pull-under Press Hang Clean Pause Jerk Clean Jerk Metcon Prep: RKBS + KBS 5+5 *Build to Weight over 3-4 sets Clean and Jerk (5×1+2) *Build Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every...
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Warm-up Tabata Duck Walk Hollow toe touches (Crossbody) Air Squats Handstands *Circuit Front Squat Prep: 1/4 1/2 Full Metcon Prep: Handstand Scale Prep Round Handstand Walk 10 V-ups 10 Air Squats Front Squat (8-8-8-8+) *Build **8-10 reps on final set. Metcon (AMRAP – Rounds and Reps) Handstand Walk 30ft 20 v-ups Handstand Walk 30ft Air...
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Back Squat (5-5-3-3-3+) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up Musical wallballs (behind rig) 5 inchworms in place Pigeon stretch Metcon (Time) 15 RFT Partner workout Obstacle course relay: 5 box step overs 5 kettlebell swing Bear crawl around PVC course 5 knee raises Touch back wall 5 knee raises Bear crawl 5 kettlebell swings 5 box step overs Resting partner does plate mummy...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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Deadlift (5-5-5-5-5+) Metcon (No Measure) Tabata Core Flutter Kicks Planks Mountain Climbers Dead bug Hold Russian Twist
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Metcon Five rounds 60-second handstand hold – Against band on rig – Against wall – Wall-facing Five rounds Super set 6 overhead press – 3 second hold at the top, 3 second decent – Strict press until fatigued, then push press 6 pull-up negatives – 3 second hold chin over bar, 3 second decent –...
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Warm-up Crossover symmetry before class Kettlebell taps relay Two rounds 45:15 Single leg deadlift (R) Single leg deadlift (L) Hand release push-ups Air squats Metcon (6 Rounds for distance) AMRAP 90 seconds 10 KB hang power cleans (35/26) 10 burpee Row for meters Rest three minutes between first three rounds Rest six minutes after third...
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Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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