Dubs Archives – CrossFit Elizabethtown

May 12, 2019ByAdminInCrossFit

5/15/19

CrossFit Elizabethtown – CrossFit Warm-up 30:30 Single Standing Double Double-single-Double Double Double Single Doubles Plank + Side Plank 30:15 x3 Front Rack Prep: shoulder Rotations (On back) Front Rack Front Rack Hold (3×45 sec) 80-90% of Front Squat Metcon (5 Rounds for reps) Front rack lunge Dub Cal Bike Rest 45:15×5*This coul dbe a very...

May 6, 2019ByAdminInCrossFit

CrossFit WOD 5/7/19

Warm-up Tabata Jump Rope R1-2 Singles R3-4 single double single R5-6 double double single R7-8 doubles Foam roll Quads & Lats Squat Therapy Push-up standards/scaling Metcon (AMRAP – Reps) Every 3 minutes till work cannot be completed. Dub x25 Push-ups 2-4-6-8-10-12——— Then Dubs x50 Air Squats 2-4-6-8-10-12——— *Expect aaround 100 push-push and 200 Air Squats...

April 30, 2019ByAdminInCrossFit

CrossFit WOD 5/1/19

Warm-up Jump Rope Tabata: R1-R3: Singles R4-R5: S-D-S R6-R7 D-S-D R8: Double Goblet Squat KB Front Squat Hold w/Y Pass Thru Drop Snatch Pause Snatch Balance Snatch Balance Metcon Prep: Dubs x10 OHS x3 2-3 Rounds building to working weight. Snatch Balance (3-3-3-3) *Build **Get better as the weight gets heavier. ***BALANCE is the key...

April 16, 2019ByAdminInCrossFit

CrossFit WOD 4/17/19

Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10

April 11, 2019ByAdminInCrossFit

CrossFit WOD 4/12/19

Warm-up Calf raise Single leg Hop Hop Single Unders Standing double Single double Single Double double Single Dubs Snatch Prep Press to Half/Full Squat Drop Snatch Pull-under Hand Snatch Snatch Metcon Prep Single/Double x10 Squat Snatch x1-3 2-3 rounds to prime first set. Metcon (3 Rounds for weight) Double Under x50-30-10 Squat Snatch x5-3-1 x3...

April 1, 2019ByAdminInCrossFit

CrossFit WOD 4/2/19

Warm-up Max Double Under Prep: Calf Raises Bounds Singles Standing Double Single-Double-Single Doubles Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders *10 minutes to set max unbroken set. **Alternate options: – Max Singles> Single-Double-Single Chest to Bar/Pull-up Prep: Hollow Arch (Slow + Dynamic) Kip w/hand release Half Pull-ups Pull-ups Chest to Bar Chest-To-Bar...

March 24, 2019ByAdminInCrossFit

CrossFit WOD 3/25/19

Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...

March 12, 2019ByAdminInCrossFit

CrossFit WOD 3/13/19

Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...

March 5, 2019ByAdminInCrossFit

CrossFit WOD 3/6/19

Warm-up Tabata (4 rounds; circuit) Jump rope Superman flutters Sphynx Press Side Plank R Side Plank L Metcon Prep: Pull Under (H/M/L) Hang Power Clean Power Clean x10 Doubles/Sinlges x3-5 Push-ups x2-3 Power Cleans 3-4 Rounds building in weight and building habits for workout. Havana (AMRAP – Rounds and Reps) Complete as many rounds as...

February 28, 2019ByAdminInCrossFit

CrossFit WOD 3/1/19

Warm-up High knees 1 min Jump rope 1 min Knees to elbow rock 1 min Goblet squat 1 min banded row x15 Banded high pull x15 Side plank with leg lift x15 2 rounds Metcon movement prep: Kneetucks x10 Pull under x10 Toes to hips x10 Hang Clean x10 Toes to bar x5 Clean Metcon...

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