Tag

Pull-Up
CrossFit Elizabethtown – CrossFit Warm-up Hollow hold Arch Hold Hollow Lat Pulldown V-ups Wallball Sit-up Metcon Prep: Pick Drill Legs x15 Back x15 Arms x15 Legs 1 min Legs + Back 1 min Full Stroke 1 min Metcon (No Measure) Strict pull-ups 3-8 V-ups x10 Wallball Sit-up x10 5 Big Sets Metcon (Distance) Row Intervals...
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Warm-up Nordic Lift x15 Side Plank 45 sec Prone W/Y x10 2 rounds Deadlift Prep: DL to Knee DL to thigh Deadlift Metcon Prep: Hollow/Arch Hanging Hollow/Arch Dynamic Half Pull-up x5 Pull-up x5 Discuss Scaling Find KB Weight over course of 2-3 sets. Deadlift (5-5-5-5-5+) *Build **Overhand ***No hookgrip Metcon (Weight) Every 4 minutes for...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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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 CS: Activation before Class Starts Walking hamstring sweeps Walking quad stretch Duck walk Slalom jumps Push Press Prep: Press Dip/Drive Pause Push-Press Push Press Metcon Prep: GHD Demo Partner Back to Back Demo/trial Pull-up *Hollow/Arch Dynamic **Half Pull-ups ***Pull-ups Lateral Jumps Demo Devil Press Demo/Trials Push Press (1-1-1-1-1+) Metcon (AMRAP – Reps) Amrap 4×5...
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Warm-up Row 250m 3 pull-ups 6 push-ups 9 air squats 12 Med Ball Thrusters 3 rounds Grip Lecture & Deadlift Prep: Pull to knee Pull to Thigh Pull to Waist Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (Time) 3 rounds of Cindy Row 500m x15 Thrusters 115/85 3RFT “Cindy” 5 pull-up 10 push-ups 15 Air Squats
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Warm-up Hollow pulldown Hollow/Arch Hollow/Arch Dynamic Kip Swing with hand release Strict pull-up Demo and Scaling Pull-ups (6×5+5) 5 Strict +5 Kipping Alternate Reps -ME Strict + 2-3 Kipping -x10 ring rows + 10 Kip swings Metcon (AMRAP – Rounds and Reps) 15 push-ups 10 RKBS 5 Burpees Amrap 12
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Warm-up Junk yard dog warm-up Hanging hollow/Arch Dynamic Hollow/Arch Plank Scap retractions x20 Squat therapy (wall asst) Cindy Prep: 5-4-3-2-1 (Metcon Prep) Pull-ups Push-ups Air Squat Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Warm-up Before Class Starts CS Activation Banded side step Banded March Branded Hipthrust 90sec Thruster Prep: Clean Deadlift Pull-under Thruster Cluster Metcon Prep: Hollow/Arch (floor) Hollow/Arch (hanging) Dynamic swing Half Kip/Buttefly Rotation Pull-up/Butterfly lecture + clean-up Thruster (5-4-3-2-1) From Floor Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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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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