CrossFit WOD 12/8/2020

Warm-up

3 Sets:

Double Unders/Single Unders x 25

Rest 15 seconds

Reverse Quadruped Crawl* x 25 Ft.

Rest 15 seconds

Broad Jump x 25 Ft.

Rest 15 seconds

Half Kneeling Landmine Press* x 8/each arm

*Videos Below

Warm-Up Notes:

– Utilize jump rope task to work on the double under skill. If ability is not there today, stick with singles.

– Cues for the Half Kneeling Press: Squeeze glute, pull rib cage down, drive through the elbow.

Shoulder Press (5-5-3-3-1-1-1)

Example set percentages:

5 (45%) – 5 (55%) – 3 (65%) – 3 (75%) – 1 (85%) – 1 (95%) – 1 (>100%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– If you’re up to the task, as in you are feeling relatively fresh, this is an opportunity to test the engine. This should be treated as an all out sprint.

– I want the stimulus for this WOD to be intensity biased. That being said, I want this to last no longer than 5 minutes.

– If the prescribed weights of 135/95 impede you from staying under the prescribed time domain, utilize a lesser weight that will allow for that.

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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