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HS Walk
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...
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Warm-up Partner Shoulder Stretch Pull-a-parts x50 90 rotation and press x20 Push/split Jerk Prep: Press Jump Land Push Jerk w/pause on dip Push Jerk w/pause on Catch Metcon Prep: Establish Distance for sprints. Scaling For HS Walk: Attempt to walk to the wall. Cut distance in half. Pike w/feet on box and walk around it...
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Warm-up Min 0-15 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...
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10-15: Handstand Hold (5×30 sec) Warm-up Min 1-5 Row 500m Min 5-7 Downward Dog x30 sec Min 7-10 Handstand Progression: Pike (feet on floor) 20sec Pike (feet on box) 20 sec Handstand against wall 20 sec Handstand w/partner assist 20 sec Min 25-30 Rope climb demo/scaling Min 30-40 Workout Rehearsal x5 KB/DB Push-Press Row 250m...
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3 Position Snatch (4×2/2/2 Across) High Hang + Hang @ Knee + Hang @ Shin Metcon (Time) 25ft Handstand Walk x15 Power Snatch 95/65 25ft Handstand walk Rest 90 sec 3 rounds for time Total time including rest is scored
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Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Crossfit Games...
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Handstand Push-ups (5-5-5-5-5) **Strict Alt Rep Sceme 3-3-3-3-3 Handstand Hold 5×20 Sec Metcon (AMRAP – Rounds and Reps) Handstand Walk 30ft Overhead Walking Lunge 30ft x7 Muscle-ups Amrap 15 Every 5ft of travel is 1 rep
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Push Jerk (10×1) Metcon (Time) 50 Push Press 45# 50 Sit-ups 50 ft HS WALK 2 RFT
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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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