Front Squat Archives – CrossFit Elizabethtown

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

February 10, 2019ByAdminInCrossFit

CrossFit WOD 2/11/19

Warm-up Tabata Duck Walk Hollow toe touches (Crossbody) Air Squats Handstands *Circuit Front Squat Prep: 1/4 1/2 Full Metcon Prep: Handstand Scale Prep Round Handstand Walk 10 V-ups 10 Air Squats Front Squat (8-8-8-8+) *Build **8-10 reps on final set. Metcon (AMRAP – Rounds and Reps) Handstand Walk 30ft 20 v-ups Handstand Walk 30ft Air...

January 29, 2019ByAdminInCrossFit

CrossFit WOD 1/30/19

Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...

December 16, 2018ByAdminInCrossFit

CrossFit WOD 12/17/18

Front Squat (1-1-1-1-1+) Warm-up Banded Lateral walk :45/:45 Standing Hydrant x15 Tripod arm swing Front Squat Prep: 1/4 1/2 Full Metcon (Time) Front Squat 1-10 Burpee to Target 10-1 CoolDown CS: Recovery

December 9, 2018ByAdminInCrossFit

CrossFit WOD 12/10/18

Warm-up 45:15 Side shuffle Lateral skip Forward/backward run 2 round Pull-a -parts x30 Banded Front Rack barbell Asst Squat Front Squat Prep: 1/4 1/2 Full Metcon Prep: Pull-ups Scrap Retrafions Kip swings Half pull-ups Pull-ups Burpee Box Jump Overs x3 Pull-ups x3 Front Squat (3-3-3-3-3+) Metcon (AMRAP – Reps) Burpee Box Jump Overs Pull-ups 2-4-6-8-10...

December 2, 2018ByAdminInCrossFit

CrossFit WOD 12/3/18

Warm-up Row 1:30/:30 X3 R1 SPM 22-24 R2 SPM X30 R3 SPM x22-24 Straddle stretch L/R/M Straddle Lift x10 Pike lig lift x10 Hanging Shoulder retractions x10 Kip Swings x10 Sumo Squat x10 Narrow Squat x10 Air Squat x10 Front squat Prep: Front Rack lecture: Natural Elbow Angle 1/4 1/2 Full Metcon Prep: Step overs...

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