CrossFit WOD – 6/4/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Deadlift (5-3-1-1-1-1)

x5 @ 80%

x3 @ 85%

x1 @ 90%

x1 @ 95%

x1 @ 100-105

x1 @ 105+

Perform 1 set every 2 minutes

Metcon (Time)

2 RFT

800m Run

x30 Sit-Ups

x2 Rope Climbs

RX+

GHD Sit-ups

Metcon (No Measure)

Open Gym

**Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

Additional Strength Session

Increase weight from last week.

Seated Barbell Press

5×5

Lat pull-down (Grab a Coach to help set up)

5×12

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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