Tag

Push Press
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 Before Class Starts : CS Activation Medball Push-Press x10 Burpee x 5 Med Ball Thruster x10 Burpee Box Jump x5 High/Low Elbows Flightless Bird BN Press Push-Press Prep: Dip/Drive Pause Push Press Push Press Push Press (5-5-5-5-5+) Metcon (Time) Wallballs 50-40-30-20-10 Burpee Box Jump overs x10
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Warm-up Before Class Starts CS: Activation Jump rope Boat pose Superman flutter 45:15 Push-press Prep: Press Dip/drive Push-press Push Press (8-8-8+) Metcon (AMRAP – Reps) Dubs x30 Push-press x15 95/75 Amrap 15
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Warm-up Before a Class Starts: CS: Activation 5 point Squat Press to OHS Sot Press 3×5 (Build) Snatch prep Pull-under (high/Med/Low) Hang Snatch Snatch DL + Pull-under Snatch Snatch Complex (Build) High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) Metcon (Time) Push-press Wallball X200
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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 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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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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10-15: Handstand Hold (5×30 sec) Warm-up Min 1-5 Row 500m Min 5-7 Downward Dog x30 sec Min 7-10 Handstand Progression: Pike (feet on floor) 20sec Pike (feet on box) 20 sec Handstand against wall 20 sec Handstand w/partner assist 20 sec Min 25-30 Rope climb demo/scaling Min 30-40 Workout Rehearsal x5 KB/DB Push-Press Row 250m...
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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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