CrossFit WOD 8/26/19

Warm-up

Dead bugs x50

Nordic lift x50

DB shoulder press x20

Good morning x20

Deadlift prep: (top-down)

thigh

Knee

Full ROM

Metcon Prep:

Push-up/pike push-up/HSPU (DEMO)

Deadlift (15-10-8-5-5-5-5-5)

*Build

**Set 15 & 10 should elevate heart rate and “wake up” the muscles

***Put into practice the skills learned from the last 5 weeks of pausing.

Metcon (Time)

For time:

Push-ups/HSPU x50

Deadlift x50

Bar over burpees x50
*Push-ups should take the largest chunk of your strength. 3+ sets

**Deadlift weight should reflect your abilities during the strength portion of the day.

***Move fast. Shoot for 10+ burpees per minute. Scale by removing the push-up to increase your RPM.

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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