CrossFit WOD 6/4/20

Warm-up

0-5:00

Briefing

5:00-20:00

Hang and twist

Knee tuck

Half Lsit

Leg lift

Toes to bar

20:00-30:00

Strict Toes-To-Bar (6×5)

*Slow lower

**Close grip parallel arms.

***Scale by performing leg lifts of the same rep scheme and slow lowering focus.

Skill Work

30:00-40:00

Double Under Work

Singles

Single Leg Singles

Single Double Under

Double Unders

5-10-15-20-15-10-5

Double Unders-Advance through rounds only if you complete prescribed reps per round

40:00-50:00

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Workout of the Day

CrossFit

  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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