HSPU Archives – CrossFit Elizabethtown

February 12, 2019ByAdminInCrossFit

CrossFit WOD 2/13/19

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...

February 3, 2019ByAdminInCrossFit

CrossFit WOD 2/4/19

Warm-up Crossover symmetry before class Leg swings and ankle rotations Wall forearm slides Push-up to downward dog Handstand Push-ups (Max unbroken handstand push-ups) Pull-ups (Max unbroken kipping pull-ups) Toes-To-Bar (Max unbroken toes to bar) AMRAP: Metcon (AMRAP – Rounds and Reps) 12 minutes 30 foot plate push (45/35) 30 plate ground to overhead 30 ft...

January 31, 2019ByAdminInCrossFit

CrossFit WOD 2/1/19

Warm-up Couch stretch Chinese stretch/straddle stretch Partner Handstand Hold 30 sec L-sit Hold 15 sec + 10 Metcon Prep: 3 rounds progressing in skill Lunge x10 Knee tucks/leg lifts/toes to bar x5 Push-up/pike Push-up/HSPU Burpee Box Jumps x5 Metcon (Time) Buy in – 30 Cal Bike Then 50 lunges 40 toes to bar 30 handstand...

January 15, 2019ByAdminInCrossFit

CrossFit WOD 1/16/19

Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...

December 18, 2018ByAdminInCrossFit

CrossFit WOD 12/19/18

Warm-up Scap retractions hanging Scap retractions Press I g Kip swings w/hand lift x3 Push-ups x5 Pull-ups x3 Pike push-ups x5 Chest to bars x 3 Handstand push-ups x3 Bar Muscle details Clean Prep Pull-under Deadlift + pull-under Clean cycle lecture + trials Metcon (Time) 20 RFT x1 Bar Muscle-up x3 strict HSPU x5 Power...

December 11, 2018ByAdminInCrossFit

CrossFit WOD 12/12/18

Metcon (Time) Row 25 Cal 50 sit ups Row 25 Cal 50 KBS Row 25 Cal 50 Toes to Bar Row 25 Cal 50 HSPU Row 50 Cal

November 19, 2018ByAdminInCrossFit

CrossFit WOD 11/20/18

Warm-up 45:15×3 Jump Rope Hand Release Push-ups PVC Overhead Squats Snatch Prep: Pull-under Hang Snatch DL + Pull-under Deadlift + Pull Under Snatch Deadlift + Hang Snatch Below Knee Metcon Prep HSPU Strength Test *Utilizing AB mats, see how low you are able to decent while also retaining your ability to prep arms back to...

November 2, 2018ByAdminInCrossFit

CrossFit WOD 11/3/18

Warm-up run 400m run backwarms 200m bunny hop 100m Single leg jump 50mR/50mL Couch Stretch Waiter Squat x10 Overhead Reverse Lunge (db/kb) x10 HSPU Prep hand Release Push-ups x10 Pike push-ups x5 HSPU x3 Thruster (3-3-3-3-3) Metcon (Time) cash-in -100m Sled push 45/15 x50 Thrusters 95/65 x30 HSPU Row 1k

October 15, 2018ByAdminInCrossFit

CrossFit WOD 10/16/18

Warm-up Min 0-5 Arm Circles Downward Dog Headstand/Headstand Lever Min 5-15 HSPU Prep: Push-up Deficit Pike Pike HS Hold HSPU Min 15-20 Brief Min 30-35 Workout Group Rehearsal: x1 HSPU x5 Toes through Rings x5 MedBall Cleans 20-30: Deficit Handstand Push-ups (5-4-3-2-1) Increases Deficit each round 40-60: Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP...

October 2, 2018ByAdminInCrossFit

CrossFit WOD 10/3/18

15-30: Bench Press (Build to a 5RM) Warm-up Min 0-10 Knee to elbow rock 30 sec Push-up x5 Leg Lift x5 3 rounds Min 10-15 Bench Press Prep Demo x5 w/ pause x5 normal pace Min 30-40 Metcon Prep: Toes to Hips x5 Pike Push-up x5 KBS (Light) x5 Toes to Bar x3 HSPU x3...

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