CrossFit WOD 2/10/20

Warm-up

Row drills

Focus on catch

1m @ less than 20spm

1m @ 20-25spm

1m @ max spm

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×2)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Metcon (AMRAP – Reps)

Row cal x15/10

Hang squat clean 95/65

4-8-12-16——

Amrap 10
*The row is going to get heavy. Seta hard pace and get use to operating tired.

Lots of challenges with the HSC. Be conservative, well balanced, and move well.

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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