CrossFit WOD 2/7/20

Warm-up

Banded 90/90 rotations

DB Press

2×6 Build

Push press prep:

Dip, drive

Dip, drive, press

Rhythm: 1-and-2

HSPU Prep:

Push-up

Hand stand

Strict HSPU practice (acquire 10 or more at a challenging height)

Push press comparison w/Kip

Toes to bar prep:

Lat press

Knee tucks (shallow then deep)

Leg lifts

Talk quads past parallel

Toes to bar in intervals

Push Press (5×3)

*Across

**Focus on the rhythm component.

***A confident yet challenging effort.

Metcon (Time)

Wallball x85

Toes to bar x55

Handstand push-ups/push-ups x25

AMRAP 13
*Impress yourself with the first set of Wallball

**Be smart on the T2B. Break it consistently and scale to what your able to keep reps linked together.

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…

CrossFit Teens

Archives