Category

CrossFit
Warm-up Row 250m 3 pull-ups 6 push-ups 9 air squats 12 Med Ball Thrusters 3 rounds Grip Lecture & Deadlift Prep: Pull to knee Pull to Thigh Pull to Waist Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (Time) 3 rounds of Cindy Row 500m x15 Thrusters 115/85 3RFT “Cindy” 5 pull-up 10 push-ups 15 Air Squats
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Warm-up 100ft Skip High knees Backwards skip Burpee broad jump Seated 90/90 (shoulders) Snatch grip high pull BN Press Press to OHS SOT Press Overhead Squat Prep: 1/4 1/2 Full Overhead Squat (1-1-1-1-1+) Metcon (No Measure) Plate farmers carry 100ft Overhead squat x15 Burpees over Bar x10 One round every 4 min for 20 minutes
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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Warm-up Before Class Starts : CS Activation Medball Push-Press x10 Burpee x 5 Med Ball Thruster x10 Burpee Box Jump x5 High/Low Elbows Flightless Bird BN Press Push-Press Prep: Dip/Drive Pause Push Press Push Press Push Press (5-5-5-5-5+) Metcon (Time) Wallballs 50-40-30-20-10 Burpee Box Jump overs x10
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Warm-up Banded waddle Banded hip extension w/flute Activation Banded Squat Metcon (No Measure) Lunge 4×8/8 (not alternating) Hamstring Curl 4×10 Step-up w/reverse Lunge 4×10/10 (Not Alternating) Ring dips 4xME
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Warm-up Hollow pulldown Hollow/Arch Hollow/Arch Dynamic Kip Swing with hand release Strict pull-up Demo and Scaling Pull-ups (6×5+5) 5 Strict +5 Kipping Alternate Reps -ME Strict + 2-3 Kipping -x10 ring rows + 10 Kip swings Metcon (AMRAP – Rounds and Reps) 15 push-ups 10 RKBS 5 Burpees Amrap 12
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Warm-up Row intervals 4 rounds R1- 22SPM R2 – 26 SPM R3 – 32 SPM R4- 22 SPM Clean Prep: Pull-under Tall Jerk Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (6x 2+1) Build 2k Row (Time) Max Effort 2k Row
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Warm-up Before Class Starts: CS Activation Squat w/rotation Upright row 3×8 Good morning x20 Metcon Prep: DL to knee DL to Thigh DL Deadlift (1-1-1-1-1-1-1-1-1-1+) *EMOM ** Overhand/No Hookgrip ***Lower bar back to ground (eccentric focus) Metcon (Time) Deadlift 100/70 Air Squat 10-20-30-20-10
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Warm-up Reverse hyper extension x30-50 Side plank 1m Wall Asst Single leg DL X20 Deadlift Prep: Pull to knee Pull to thigh Deadlift Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (AMRAP – Rounds and Reps) Suicide x1 SDHP x12 115/80 Amrap 12
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Warm-up Before Class CS: Activation Seated parter shoulder stretch Hand Release Push-ups Tabata 50% effort Metcon (No Measure) Bench 5×6+12 Ring Push-ups 4×6-12 Chest supported reverse flys 4×12 DB Hammer curls DB Kickbacks 3×15
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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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