CrossFit WOD 12/07/19

Warm-up

V-up x10

Hollow body flutter x30s

Half L-sit 10s each

Leg (hanging)

Plyo push-up x5 each arm over a plate.

3

Rounds

Sprawl on mat 45s

Straddle stretch to heels over head x5

3 rounds

Metcon prep

Discuss rotation and expectations.

3.2.1.Go!

Metcon (No Measure)

15/10 cal bike

Burpee x7

Every 90s for 4:30m

Rest 5m

Repeat
*3 rounds of this output is about all anyone can handle.

**push very hard each round. Prepare for round 3 to be a fight.

***Scale by removing 3 cal and 1 burpee till appropriate effort is found.

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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