CrossFit WOD 9/20/19

Warm-up

Jumping Jacks 45 sec

Lunge x20

High Knees (heel pull) 45 sec

Air Squats (coaches pace)

200m run

PVC Overhead Squat

400m Run

Overhead squat (Bar)

Metcon Prep:

Brief expectations and standards

3.2.1.Go

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*500+ days since Nancy’s last visit.

**Run at a maintainable pace.

***Keep sets of overhead squats between 1-2 sets. Adjust weight to fit this demand.

Metcon (No Measure)

BN Press x10

Sit-ups/GHD Sit-ups x20

Box Goblet Squat x10

3 rounds NOT for time
*Recover well from Nancy prior to beginning.

**Utilize weights for presses and squat that will allow for very detailed yet challenged reps.

***Should take no more than 12 minutes to complete.

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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