CrossFit WOD 12/20/19

Warm-up

Hang and twist/shrug

Air squat- relaxed, rig assisted

Kipping swing (static)

Air squat

Kipping Swing Dynamic

Front squat

Beat swing

Push press

Leg lift/knee tuck

Thruster

Pull-up

Toes to bar

Metcon (Time)

20/14cal bike

20 Thrusters 95/65

20 Toes to bar

20 Thrusters

20 Pull-ups

20 Thrusters
*We are seeking a strong stimulus here.

**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,

***Make sure the gymnastics are wishing a manageable skill range.

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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