Tag

Jerk
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...
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Warm-up Before Class CS: Activation RKBS Medball thrusters 2×10 Press in split Tall Jerks Split Jerk Split Jerk (1-1-1-1-1+) Metcon (AMRAP – Rounds and Reps) KBS x15 Wallballs x15 AMRAP 15
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Split Jerk (3-3-3-3-3+) Metcon (AMRAP – Reps) 1 min intervals Front rack hold 185/125 Wallballs KB SDHLP 70/53 6 rounds *Every 10 sec held on FRH = 1 Rep ** 30 sec transition time between movements.
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Warm-up Run 200m Forward Run 200m Backward side shuffle R/L 100m each Banded Interal/external/90 rotation 1×20 Shoulder Rotation x10 Jerk Prep Press Push-press Press in Squat/Split Tall Jerk Power/split Jerk/Split Jerk Push Jerk (10×2) Every 90 Sec Split Jerk (10×2) Every 90 Sec Metcon (Time) Run 600m x30 push-press 45/35 5RFT
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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 0-10 MedBall Roll x1 min Side-toSide x1 min Forward to Backward Seated DB Press (single Arm) Jump and Reach x5 MIn 10-20 Weightlifting Prep: Push-press Push-jerk Split Jerk Min50-53 Metcon Rehearsal x3 Deadlift x3 Push Jerk (Heavy) 20-30: Push Press (8-8-8) 30-40: Push Jerk (5-5-5-5) 40-50: Split Jerk (1-1-1-1-1) Metcon (AMRAP – Rounds...
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Warm-up Min 0-15 Run 200m DB/Kb Upright Row Run 200m DB/KB Press Run 100m w/DB or KB Min 15-20 Movement Prep: Swing (Keep Elbow pinned) Clean x5 Push-Press x5 20-60: Metcon (Time) Run 400m x15R/x15L DB/KB P. Cleans Run 400m x15R/x15L DB/KB Jerks Run 400m x200m DB/KB Carry 3 RFT
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Warm-up Min 0-5 Row 10 Cal Slow Row 20 Cal AFAP Arm Circles x50 Superman x1 min + 20 reps Single Arm Press (10R/10L) Min 5-15 Barbell Prep: Footwork (Push + Split) Push-Press Push Jerk Split Jerk Min 35-45 KB Prep: Swing w/pinned Elbow x10 Clean x5 Jerkx5 Clean and Jerk x3 Each arm Cooldown...
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Warm-up MIn 0-10 x15 Leg Lift (Bend @ Knee) Lunge Stretch x20 sec Elbow to instep x20 sec Reach overhead x20 Sec Min 10-15 Split Jerk Prep: Press in Split Drop Jerks Dip Drive Split Jerk MIn 15-18 Briefing MIn 35-44 Wallballs x5 Light x5 Metcon Weight x5 Heavier than Metcon Pull-up complex: Lat Press...
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Warm-up Single Leg Lateral Jump x30 (R/L) Broad Jump w/MedBall Throw x10 High Steps x30 AT-AT Walk 30ft Split Jerk Progression Press in Split x5 Tall Jerk x5 Split Jerk x5 Split Jerk (3×4 Across) Pause and recover on coaches pace Metcon (Time) Run 200m R Leg Run 200m L Leg row 65 Cal 600m...
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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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