CrossFit WOD 1/26/2021

T-Spine Mobility (#2) (No Measure)

Complete 2 Sets:

Kneeling Thoracic Spine Extension x 15 Reps

Wall Angels x 15 Reps

Thoracic Bridge x 5/each way

Quadruped Thread the Needle & Open Book- Band x 10/each way

Handstand Holds

Select from the following:

1. Free Stand

2. Wall or Partner assist

3. Pike Hold

Perform 5 separate efforts utilizing one of the options above. Shoot for 20 seconds on each attempt.

Hanging L-Sit Holds

Select from the following:

1. Hanging L-Sit

2. Hanging Knees over toes

Perform 5 separate efforts utilizing one of the options above. Shoot for 20 seconds on each attempt.

Metcon (Time)

For Time:

25 Cal Bike

10 KB Swing

20 Cal Bike

15 KB Swing

15 Cal Bike

20 KB Swing

10 Cal Bike

25 KB Swing

rollover allowed

Workout of the Day

CrossFit

  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5x/leg
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back
    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    Beginner
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    Intermediate
    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Beginner
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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