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Burpee
CrossFit Elizabethtown – CrossFit Warm-up High Steps 50ft Squat/Sprawl/Squat x10 KB Hollow w/flutter x1 min Supine W/Y x10 Snatch Prep: Drop Snatch Pull-under Hang Snatch Snatch Touch N’Go Standard Metcon Prep: 3 Rounds 5 Wallbals 3 Burpees *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight. Snatch (5-5-5+) *Touch N’Go...
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Warm-up Crossover symmetry before class Kettlebell taps relay Two rounds 45:15 Single leg deadlift (R) Single leg deadlift (L) Hand release push-ups Air squats Metcon (6 Rounds for distance) AMRAP 90 seconds 10 KB hang power cleans (35/26) 10 burpee Row for meters Rest three minutes between first three rounds Rest six minutes after third...
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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 100ft Skip High knees Backwards skip Burpee broad jump Seated 90/90 (shoulders) Snatch grip high pull BN Press Press to OHS SOT Press Overhead Squat Prep: 1/4 1/2 Full Overhead Squat (1-1-1-1-1+) Metcon (No Measure) Plate farmers carry 100ft Overhead squat x15 Burpees over Bar x10 One round every 4 min for 20 minutes
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Warm-up Before Class Starts : CS Activation Medball Push-Press x10 Burpee x 5 Med Ball Thruster x10 Burpee Box Jump x5 High/Low Elbows Flightless Bird BN Press Push-Press Prep: Dip/Drive Pause Push Press Push Press Push Press (5-5-5-5-5+) Metcon (Time) Wallballs 50-40-30-20-10 Burpee Box Jump overs x10
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Warm-up Hollow pulldown Hollow/Arch Hollow/Arch Dynamic Kip Swing with hand release Strict pull-up Demo and Scaling Pull-ups (6×5+5) 5 Strict +5 Kipping Alternate Reps -ME Strict + 2-3 Kipping -x10 ring rows + 10 Kip swings Metcon (AMRAP – Rounds and Reps) 15 push-ups 10 RKBS 5 Burpees Amrap 12
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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 Pose Run (line accountability) 200m x3 25% 50% 80% Side plank 30 sec Hollow hold 30 sec 2 rounds MU Prep: Hollow Arch (Floor) Hollow/Arch (hanging) Hollow/Arch (Dynamic) Muscle up progression Demo: Pull-up Chest to Bar Mu Metcon Prep: -PVC deadlift -Pull-up/ring row -Bar deadlift -Chest to Bar/pull-up/ jumping pull-up -Increasing weight deadlift -MU/pull-up/jumping...
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Warm-up Jump rope Boat pose Superman flutter 45:15 x3 Deadlift Prep: Pull to knee Pull to thigh Pull to waist Eccentric lecture/practice Deadlift (8-8-8-8+) *Stay overhand **No Hookgrip Metcon (Time) Double Unders x100 x50 v-ups Double unders x100 x50 Burpees Double unders x100
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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