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Lunge
Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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CrossFit Elizabethtown – CrossFit Metcon (3 Rounds for reps) 5 AMRAP 50 Double Unders 12 Deadlifts 95/75 Rest 2:00 5 AMRAP 50 Double Unders 9 Power Snatches 95/75 Rest 2:00 5 AMRAP 50 Double Unders 6 Overhead Squats 95/75
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Metcon (Time) With a pair of dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry ♀ 30-lb. DBs ♂ 45-lb. DBs Scaling: This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries. Intermediate Option: With a pair of dumbbells,...
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Warm-up (No Measure) Complete 1-2 sets: Prone scorpion x 5/each way Deadbug x 5/each way Kb single leg deadlift x5/each leg Box step up x5/each leg Broad jump x 5 Iron mikes x 5/each way V-ups x 5 Box jump x 5 Metcon (Time) 3RFT: 50 ft lunge 25 box jumps 50 ft lunge 25...
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Warm-up (No Measure) Inch Worm to hollow body x 25 ft. Rest 20 sec Reverse Bear Crawl x 25 ft. Rest 20 Sec Burpees x 10 Rest 20 Sec Bear Crawl x 25 ft. Rest 20 Sec Jump Squat x 10 Rest 20 Sec Broad Jump x 10 Metcon (AMRAP – Rounds) AMRAP 20 150...
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Warm-up Roll Out calves Complete 2 sets: Toe Raises (see video below; 3 second hold at the top) x 15 Calf Raises (use 45# plate; 3 second hold at top) x 15 90/90 Hip Stretch (45 seconds each way) *T-Spine: Wall Rotations (8L/8R) Kneeling Rotations (8L/8R) Foam Roller Extension x 15 Preacher Position x 15...
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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Warm-up 0-5:00 Briefing 0-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts OH Squat with band tied to rig PVC OH Squat against rig OH Squat Technique Overhead Squat (3-3-3-3-3) Increase weight every round Metcon (AMRAP – Rounds and Reps) 7 AMRAP 12 Double DB Reverse Lunges 2×50/35 6 Burpees
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Metcon (AMRAP – Rounds and Reps) 25 AMRAP Buy in 800m Pumpkin Carry Then remainder of AMRAP 10 Pumpkin Push Presses 10 Situps with Pumpkin 10 Burpees over Pumpkin 20 Alternating Lunges holding pumpkin If you did not bring a pumpkin use a med ball Dont forget your costume
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-3-3-1-1-1) Establish 1RM Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Thrusters 95/65 10 Alt Stationary Lunges Back Rack 95/65
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