Front Squat Archives – CrossFit Elizabethtown

January 7, 2021ByAdminInCrossFit

CrossFit WOD 1/8/2021

Warm-up (No Measure) General Warm Up: Complete 2 Rounds: Bottom Push-Up Hold x 20 sec rest 15 sec Strict Push-Ups x 8 rest 15 sec Bottom Squat Hold x 20 sec rest 15 sec Air Squats x 8 rest 15 sec Hand-Release Burpees x 10 rest 15 sec Specified Warm-Up: Empty Bar/PVC: Sumo Deadlift x...

October 11, 2020ByAdminInCrossFit

CrossFit WOD 10/12/20

Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (5-5-3-3-1-1-1) Establish 1RM Metcon (Time) KB Demo Burpee Demo 21-15-9 KBS Burpees Situps

October 4, 2020ByAdminInCrossFit

CrossFit WOD 10/5/20

Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats

September 27, 2020ByAdminInCrossFit

CrossFit WOD 9/28/20

Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) DB Snatch Demo Setup Demo 12-10-8-6-4-2 DB Snatch Alt 24-20-16-12-8-4 Situps

September 20, 2020ByAdminInCrossFit

CrossFit WOD 9/21/20

Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) Power Clean and Jerk Demo Box Jump Demo 21-15-9 Power Clean and Jerks 95/65 Box Jump Overs

September 13, 2020ByAdminInCrossFit

CrossFit WOD 9/14/20

Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

September 8, 2020ByAdminInCrossFit

CrossFit WOD 9/9/20

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Same weight across Metcon (No Measure) 16 EMOM Even-200m/175m Row Odd-18 Wall Balls 20/14

August 30, 2020ByAdminInCrossFit

CrossFit WOD 8/31/20

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Increase weight every round Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

August 23, 2020ByAdminInCrossFit

CrossFit WOD 8/24/20

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (Time) 30:00-40:00 Metcon Prep 40:00-50:00 15-10-5 Med Ball Clean to Wall Ball Burpees Toes to Bar

August 16, 2020ByAdminInCrossFit

CrossFit WOD 8/17/20

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Retcon Prep 40:00-50:00 10 AMRAP 10 DB Snatches 15 Box Jump Overs

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