CrossFit WOD 1/8/2021

Warm-up (No Measure)

General Warm Up:

Complete 2 Rounds:

Bottom Push-Up Hold x 20 sec

rest 15 sec

Strict Push-Ups x 8

rest 15 sec

Bottom Squat Hold x 20 sec

rest 15 sec

Air Squats x 8

rest 15 sec

Hand-Release Burpees x 10

rest 15 sec

Specified Warm-Up:

Empty Bar/PVC:

Sumo Deadlift x 5

High-Pull x 5

SDHP x 5

Shoulder Press x 5

Front Squat x 5

Then…

WOD Weight:

2 Shoulder Press

4 SDHP

6 Front Squat

*Pay attention to detail

Bench Press (5@65% – 5@75% – 5+@85%)

*Utilize heaviest lift from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

4 Shoulder Presses

8 Sumo Deadlift High Pulls

12 Front Squats

M: 75 lb

F: 55 lb

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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