Tag

Push-Up
Warm-up Inch Worm ATAT Walk (forward, backward,side to side) Knee to elbow Rock Hollow Hold + Rock (15sec + 10 sec) Hollow Plank Rocks Metcon Prep Pull-ups/Push-ups/Air squat 3-3-3 2-2-2 1-1-1 At metcon pace. Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats *Each...
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Warm-up Before class starts: CS Activation Partner Shoulder Stretch Knee Tucks/Leg Lifts x10 Push-up to Pike x10 2 rounds Press Press in Squat/Split Tall Jerk Jump/Land Jerk/Split Jerk Split Jerk (3-3-3-3-3+) Push Jerk (5-5-5-5-5+) *Choose which every jerk you would utilize for a one rep max. **Build ***Balance above weight Push Press (10-10-10+) Metcon (Time)...
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CrossFit Elizabethtown – CrossFit Warm-up Inch Worm x10 Broad Jump x10 Candle Stick Carry 400ft Seat Box Jump every 200ft x5 Power Snatch Prep: Drop Snatch Pull under Hang Snatch Snatch Power Snatch (10×5) *Emom **Build ***TnG ****Use the absurd amount of reps to find a good habits and create a solid foundation. Metcon (AMRAP...
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Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...
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Warm-up Tabata (4 rounds; circuit) Jump rope Superman flutters Sphynx Press Side Plank R Side Plank L Metcon Prep: Pull Under (H/M/L) Hang Power Clean Power Clean x10 Doubles/Sinlges x3-5 Push-ups x2-3 Power Cleans 3-4 Rounds building in weight and building habits for workout. Havana (AMRAP – Rounds and Reps) Complete as many rounds as...
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Warm-up Before Class Starts CS: Activation All fours: Shoulder Circles Hip Circles 2 Rounds Air squat x10 Walkout to Push-up x5 Clean Prep: Clean Deadlift Pull-under Press Hang Clean Pause Jerk Clean and Jerk Metcon Prep 2-3 rounds of 3 reps unbroken Clean and Jerk (15×1) Emom 10 Build Emom 5 Across @ 80% of...
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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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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

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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