Tag

HSPU
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 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...
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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...
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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)...
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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...
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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
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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...
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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
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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...
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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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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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