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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 Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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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 Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011 To learn more about Omar click here
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Warm-up Briefing Run 200m x15 Medball Thrusters x10 Scape pull-ups (bar or rope) Rope Climb Progressions Jcup/Heel Hook Aquire 3 rope climbs of chosen progression Rehersal Run 200m w/Medball x5 Wallballs x1 Rope Climb DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope...
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Warm-up 25-60: McCluskey (Time) 3 Rounds for time of: 9 Muscle-ups 15 Burpee Pull-ups 21 Pull-ups 800m Run If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010 To learn more about McCluskey click here...
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Warm-up Min 0-15 90/90 Breathing Wall sit Wall Flys Goblet Squat with Press 2×10 Back Squat Prep: 1/4 1/2 Full Jerk Prep Press Dip Drive Tall Jerks Jerk Briefing 50-60 Cooldown Walking Hell Swipes x20 steps Lunge with laced finger Reach x10 Each leg Scorpian w/Hold x5 30-50: Kutschbach (Time) 7 Rounds for time of:...
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Warm-up Min 0-20 Briefing Butt Kickers High Knees Side Shuffle Broad Jumps 2 rounds KB Deadlift KB High Pull KB Snatch Clean Pull-under Hang Clean Clean Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force...
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Warm-up Briefing Run 400m Scap Push-ups x15 Superman to v-up x 10 (roll each direction 5x) Lunge x20 Run 400m x10 Push-ups x10 Sit-ups x10 Air Squats Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of...
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Warm-up back rolls to straddle stretch x10 Scorpion x10 bottom Squat Jumps x10 Snatch Prep: Drop Snatch Pull unders Hang Snatch Below Knee Hang Snatch Movement Prep x4 Alt Leg Power Snatch (4r/4L) Rope Climb Prep: Hanging Knee tucks x5 J-hook x3 Rope climb x1 Hang Snatch (5×2) *Below Knee **Across Moon (Time) 7 Rounds...
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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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