CrossFit WOD 11/18/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements.

Static hollow arch

Dynamic hollow arch

Jumping approach

Pull-up

Chest to bar

Bar MU attempts

Pause Back Squat (5×1)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 air squats

4 bar muscle ups
*This is a beautiful combination of a basic, foundational movement and a high skill performance.

**Give equal attention to both movements mechanics.

***Scale MU in order of BMU/Jumping MU/C2B/Pull-up

Workout of the Day

CrossFit

  • 7/9/20

    CrossFit Elizabethtown – CrossFitWarm-up0-5:00
    Briefing

    5:00-20:00
    Banded Pull Aparts
    OH Banded Pull Aparts
    Internal/external elbow rotations
    Yoga Pushups
    Plank Hand TouchesFloor Press (3-3-3-3-3)Go up in weight every roundMetcon (AMRAP – Reps)35:00-40:00
    Metcon Prep
    Double Under Work

    40:00-50:00

    10 AMRAP
    2-4-6-8-10…
    Hand Release Pushups
    5-10-15-20-25…
    Double Unders

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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