Tag

Deadlift
CrossFit Elizabethtown – CrossFit Warm-up Dip 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...
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Warm-up Nordic Lift x15 Side Plank 45 sec Prone W/Y x10 2 rounds Deadlift Prep: DL to Knee DL to thigh Deadlift Metcon Prep: Hollow/Arch Hanging Hollow/Arch Dynamic Half Pull-up x5 Pull-up x5 Discuss Scaling Find KB Weight over course of 2-3 sets. Deadlift (5-5-5-5-5+) *Build **Overhand ***No hookgrip Metcon (Weight) Every 4 minutes for...
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Warm-up Row 250m 3 pull-ups 6 push-ups 9 air squats 12 Med Ball Thrusters 3 rounds Grip Lecture & Deadlift Prep: Pull to knee Pull to Thigh Pull to Waist Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (Time) 3 rounds of Cindy Row 500m x15 Thrusters 115/85 3RFT “Cindy” 5 pull-up 10 push-ups 15 Air Squats
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Warm-up Before Class Starts: CS Activation Squat w/rotation Upright row 3×8 Good morning x20 Metcon Prep: DL to knee DL to Thigh DL Deadlift (1-1-1-1-1-1-1-1-1-1+) *EMOM ** Overhand/No Hookgrip ***Lower bar back to ground (eccentric focus) Metcon (Time) Deadlift 100/70 Air Squat 10-20-30-20-10
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Warm-up Reverse hyper extension x30-50 Side plank 1m Wall Asst Single leg DL X20 Deadlift Prep: Pull to knee Pull to thigh Deadlift Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (AMRAP – Rounds and Reps) Suicide x1 SDHP x12 115/80 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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Warm-up Run for 3 minutes Medball Deadlift Medball Thruster Medball Overhead Lunge 2 x10 Overhead squat Prep BN Press Overhead squat 1/4 1/2 Full Overhead Squat (8-8-8+) Metcon (AMRAP – Reps) Every 3 min for 21 min Deadlift Wallball 2-4-6-8 3 min Rest *Pick up where you left off at the beginning of each interval....
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Warm-up Min 0-10 Red light/ Green light Min 10-20 Side plank w/rotation x10 Side plank w/leg lift x10 Good morning x10 MedBall Goblet Squat x10 2 rounds Min 20-30 Deadlift Prep: Shin-to-Knee Shin-to-Thigh Deadlift Warm-up deadlift to Metcon Weight Min 30-40 Rehearsal 1 round at Metcon Weight/Pace 40-60: Metcon (AMRAP – Rounds and Reps) Deadlift...
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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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