CrossFit WOD 1/27/2021

Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups

8 push-ups with feet on a box

12 med-ball cleans

♀ 20-in.box, 14-lb. ball

♂ 24-in.box, 20-lb. ball

Scaling:

Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 kipping + 2 strict pull-ups

8 push-ups

12 med-ball cleans

♀ 10-lb. ball

♂ 14-lb. ball

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

4 assisted pull-ups

8 assisted push-ups

12 med-ball cleans

♀ 6-lb. ball

♂ 10-lb. ball

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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