Category

Teens
Bench Press (20-20-20) Metcon (3 Rounds for reps) 3 minute Burpees 1 minute Rest 2 minute Burpees 1 minute Rest 1 minute Burpees
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Bench Press (20-20-20) Metcon (3 Rounds for reps) 3 minute Burpees 1 minute Rest 2 minute Burpees 1 minute Rest 1 minute Burpees
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Push Press (5-5-5-3-1+) Metcon (8 Rounds for calories) 8 Rounds Every 3 Minutes 30 seconds ME bike 2:30 Rest
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Deadlift (5-5-5-3-1+) Metcon (Time) 27-21-15-9 Deadlifts Pushups
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3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Metcon (AMRAP – Rounds and Reps) 12 AMRAP 40 Double Unders 20 Wall Balls 10 Toes to Bar
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Bench Press (5-5-5-3-1+) Add 15# to 1RM Metcon (AMRAP – Rounds and Reps) 30 AMRAP Partner Workout 5 Pullups 10 Pushups 15 Squats Partner A-5,10,15 Partner B-5,10,15 Partner A-5,10,15 Partner B-5,10,15 Both Partners 400m Run
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Push Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 250m Row 20 Single Arm DB Push Press 20 Toes to Bar
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Deadlift (5-5-3-3-3+) Metcon (Time) 5 RFT 20 KBS 20 Box Jump Overs
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (Time) 3 RFT 30 Wall Balls 20 Hang Power Cleans 10 Burpees over Bar
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Back Squat (5-5-3-3-3+) Metcon (Time) 100 Double Unders 40 Air Squats 75 Double Unders 30 Air Squats 50 Double Unders 20 Air Squats 25 Double Unders 10 Air Squats
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Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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