CrossFit WOD 4/2/20

Warm-up

I Y T W x10

Prone Ys x10

Prone Ts x10

Prone OH Sweep

Prone Reverse Snow Angel

Prone Press

Inchworm with Pushup x5

Bird Dog on Feet x10

Metcon (No Measure)

HSPU On elevated Surface 5×5

Scale to pike pushups

Single Arm DB Row 5×10-15

Dips 5×10-15

Single Arm OH Squats 5×5/5

Pushups Plank Hold 3×1 min

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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