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Push-Up
Bench Press (3@70% – 3@80% – 3+@90%) *Utilize heaviest recorded bench press from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 Push-Ups 50 Air Squats
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CrossFit Elizabethtown – CrossFit Warm-up Complete 2 rounds: Hang from Bar, 20 sec Rest 20sec Banded pull-aparts x20 Rest 20sec Hanging Twists x10 (5L/5R) Rest 20 sec Dual KB, single arm row, alternate each rep x10 (5L/5R) Ring Rows (8-8-8-8-8) *Movement Tempo: 2111 **Utilize false grip Metcon (Time) 5RFT: 250m Row 15 Hand-Release Push-Up Rest...
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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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Back Squat (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat...
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Warm-up Pull-ups (5-5-5-5-5) Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus. Metcon (Time) Pre-WOD:” Take a top down approach to warming up the clean. Select a bar or PVC pipe. Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine PVC Pressout Prone snow Angel Prone Presses Shoulder Press (3-3-3-3-3) Increase every round Metcon (AMRAP – Reps) 8 AMRAP 1-2-3-4-5-6-7… KBS Pushups
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Scorpion Laying Rainbow 90/90 Hold Kneeling T-spine V Ups DB C&J Demo Toes to Bar Demo Box Jumps Pushups Situps Metcon (2 Rounds for reps) 10 AMRAP 10/8 Cal Row 5/5 DB Hang Clean and Jerk 50/35 10 Toes to Bar 5 min Rest 10 AMRAP 10 Box...
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Scorpion Laying Rainbow 90/90 Hold Crab Toe Touch Pull-up warmup Push-up technique Air Squats demo 3 Rounds 3-6-9 Pullups Pushups Air squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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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 Shoulder Press Demo 15:00-25:00 Shoulder Press (5-5-5-5-5) Increase weight every round Metcon (AMRAP – Reps) 8 AMRAP 1-2-3-4-5-6… Chest to Bars 2-4-6-8-10-12… Hand Release Pushups
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Legs/Hips/Back Pigeon Stretch Seated Leg Raise Scorpions Laying Rainbow I’s Y’s T’s W’s Jumping Jacks Metcon (No Measure) 4 Rounds Double Tabata 40:20 Planks Step Ups Pushups Situps Jump Rope Go through movements as a circuit for 4 Rounds Use as a recovery day, no scoring so move at...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/20/2021

    Back Squat (3@70%- 3@80% – 3+@90%)
    Metcon (5 Rounds for time)
    Every 5:00 x 5 sets:

    30s Max Effort Air Bike

    15 American Kettlebell Swings

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