CrossFit WOD 9/13/19

Warm-up

Wallball Push press x20

Knee tucks x20

Wallball x10

Toes to hips x10

Banded Waiter Squat

2×10

Front Squat prep

Front Rack hold

Front Squat hold

Front Squat x10

Metcon Prep:

Verbalize goals

Visual Demos

3.2.1.Go!

Front Squat (10-8-5-3-3-3-3-3)

*Build

**Move with precisions in the higher rep sets in hopes of retaining good habits at heavier loads.

Metcon (Time)

75 Wallballs

200m Medball Carry

45 Toes to bar

600m Run
*Open the flood gates on this one.

**Test your abilites on the wall balls. 20? 30? 50? shoot for 1-3 sets.

***Run hard and fast on the carry and the finish.

****Toes to bar should be very labored. Find a rythem and move fast. Do not allow heartrate to drop during these.

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…

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