CrossFit WOD 10/30/19

Warm-up

Banded W/Y x15

BN press x10

Press prep:

Midline Chat

Press

Metcon Prep:

Knee tucks/Toes to Hips/Toes to bar

Box jumps (practice bounding)

3.2.1.Go!

Shoulder Press (5×5)

* Across. 8m to h hold to a working weight

**Stop on your chest for each rep.

***Rep 5 of each set should be near failure.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Box jump overs x8

Toes to bar x6

Push-ups x4
*Set your rotation up to be very tight and efficient. There will be a lot of transitions so we want to conserve time.

**maintain a conservative pace in the beginning that builds in speed as the workout progresses.

***This is an excellent workout to try toes to bar and full scale push-ups.

Workout of the Day

CrossFit

  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    Beginner
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    Intermediate
    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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