Front Squat Archives – CrossFit Elizabethtown

October 28, 2019ByAdminInCrossFit

CrossFit WOD 10/29/19

Warm-up High knees Burpees Plate bounds x2 30s rounds Clean/F.S. Prep Front rack mobility Front squat Pull-under Hang P. clean P. Clean Running prep Slow March Jogging march Running March Learn to fall 400m of practice. 3.2.1.Go! Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty...

September 23, 2019ByAdminInCrossFit

CrossFit WOD 9/24/19

Warm-up Jump rope 45 sec Burpee 45 sec Row 20 cal Hydrant x15 each leg banded lateral steps Banded squat Front squat prep: Front rack hold Half front squat Front squat Front Squat (10-8-5-2-2-2-2-2) *Build **Move with precision ***This is NOT on the clock. take advantage of the rest and go when you feel mentally...

September 12, 2019ByAdminInCrossFit

CrossFit WOD 9/13/19

Warm-up Wallball Push press x20 Knee tucks x20 Wallball x10 Toes to hips x10 Banded Waiter Squat 2×10 Front Squat prep Front Rack hold Front Squat hold Front Squat x10 Metcon Prep: Verbalize goals Visual Demos 3.2.1.Go! Front Squat (10-8-5-3-3-3-3-3) *Build **Move with precisions in the higher rep sets in hopes of retaining good habits...

September 5, 2019ByAdminInCrossFit

CrossFit WOD 9/6/19

Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...

July 14, 2019ByAdminInCrossFit

CrossFit WOD 7/15/19

Warm-up Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows...

July 7, 2019ByAdminInCrossFit

CrossFit WOD 7/8/19

Warm-up Arm Circles Leg swings Knee to chest 3/5 strict pull-ups/ring rows 5 Burpees 10 air squats 3 rounds *pull-up v chest to Bar demo *Front squat prep 3.2.1.Go! Metcon (5 Rounds for time) Pull-ups/chest to Bar x8 Bar facing Burpees x12 Front squats x8 2 rounds *Perform 2 rounds every 5m for 25m. Time...

July 1, 2019ByAdminInCrossFit

CrossFit WOD 7/2/19

Warm-up Arm Swings (across;up) Leg Lifts Air Squats High Knees High Kicks Metcon Prep: Floor Press w/Bar (explain a “stacked forearm”) Toes to Hips KB Front squat *Create Metcon area. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) Run 600m 21 Bench 15 Toes to Bar 9 KB Front Squats Amrap 25 *Bench should be unbroken...

June 9, 2019ByAdminInCrossFit

CrossFit WOD 6/10/19

Warm-up Row 10 cals Burpee x5 Hollow arch/beat swing/Pull-up x10 Air Squat x10 3 rounds Front Squat Prep: Build by 1/3’s Chest to Bar Prep: Pull-up + chest to bar 5ish minutes of play. Metcon Prep: Build Front Squat to first set w/3 Burpee chest to bar/Pull-ups in between each set. Metcon (5 Rounds for...

May 5, 2019ByAdminInCrossFit

CrossFit WOD 5/6/19

Warm-up Run 400m Nordic Lift x15 Lateral Lunge x10 each side Hollow Arch (hanging) x5 Air Squat x10 Dynamic Hollow Archx5 Front squat PVC x10 Beat Swings x5 Front Squat Bar x5 Pull-ups x3-5 Front squat (heavier) x5 Chest to Bars x3-5 Metcon (Time) Run 800m Directly into…. 15-12-9 Front Squat 135/95 Pull-ups Directly into…....

May 1, 2019ByAdminInCrossFit

CrossFit WOD 5/2/19

Metcon (No Measure) Front squat 3×10 (across) Lateral step-ups (hanging) 3×10 KB Front stack Lunge x10/10 Elevated side plank x30 sec 4 rounds

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