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Assault Bike
Warm-up Couch stretch Chinese stretch/straddle stretch Partner Handstand Hold 30 sec L-sit Hold 15 sec + 10 Metcon Prep: 3 rounds progressing in skill Lunge x10 Knee tucks/leg lifts/toes to bar x5 Push-up/pike Push-up/HSPU Burpee Box Jumps x5 Metcon (Time) Buy in – 30 Cal Bike Then 50 lunges 40 toes to bar 30 handstand...
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Warm-up Bike 10 cal x3 *alt partners Med ball granny throws x 10 Clean Prep: Pull-under h/m/l Hang p.clean P.clean 3 position(h/m/l) Deadlift (5-5-5-5-5+) *No Hookgrip **Overhand Metcon (Time) 25 cal bike 25 Burpees to Target 25 Burpee Box jumps 15 Power Snatch 135/95
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Warm-up Bike 45:15 x3 trade off with partner Foam roll legs/butt CF Gymnastics Wrist warm-up Rope climb prep: Hang 10 sec Knee tucks x5 J-Hook/Heel-Hook Demo & Practice Metcon (Time) Bike 15/12 cal Rope Climb x2 20 rounds for time Alternate rounds
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Warm-up Foam roll: Quads Low back Hamstrings Leg swings Air squats Good morning Pick drill 1 min arms 1 min back/arms 1 min legs/back/arms Metcon (Time) Partner WOD Row 5k Bike 4 miles
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Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50
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Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles
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Warm-up Min 0-8 Jumping Jacks Mt Climbers Hollow Body 45:15 2 rounds Min 10-20 Goodmornings x15 Sit-ups x15 Deadlift Progression Shin to knee Shin to thigh Shin to waist Min 20-25 Brief MIn 40-45 Establish partners and Pull out Bikes 25-40: Deadlift (5×8) *Build **Perform 15 V-ups after every set. 45-60: Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Metcon (3 Rounds for reps) Bike 30 Cal Power Clean x20 Toes to bar x10 Amrap 4 Rest 5 min 3 Rounds for Reps Warm-up Min 0-10 Movement Prep PVC Pass throughs x5 Good Morning x5 Sword Drill 20 sec Bar Shoulder Rotations x5 Press x5 Deadlift x5 Min 10-15 Power Clean Prep: Footwork High...
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Warm-up Min 0-5 Side Shuffle x10 Line hops 100ft (L/R) Scorpions x10 Min 5-15 Hang Clean and Jerk Prep: Footwork in Rack Footwork w/overhead High Hang Clean Push-Press Hang clean Jerk Min 30-40 Establish Teams & Set up Areas 15-30: Hang Clean & Jerk (find a 5RM) *Focus on consistent Movement. **Weight achieved during this...
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Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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