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Ring Row
Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
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Metcon (No Measure) Tabata Push-ups V-ups Ring Rows Handstand hold Hollow body Bottom Squat Hold
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Metcon (No Measure) Ring row (EMOM) 5×6 Ring dips (EMOM) 5×6 Ring pass through (EMOM) 5×6 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Squat cleans x2 Muscle-ups x4
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Metcon (No Measure) Every 3 minutes for 15 min 30 dubs (45 singles) 10 front squats @ 50% Metcon (AMRAP – Reps) Tabata Air squat Burpees Ring rows (Curcuit)
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Ring Rows (5×6) Metcon (AMRAP – Reps) 45:15 Medball slams Leg Lifts Iron Lifts Airdyne Burpees
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Pull-ups (5×4 Negatives) Metcon (No Measure) Emom 15 min1 -Burpee x15/12/9 min2 -Thruster x15/12/9 min3 -Ring Rows x15/12/9 min4 -Back squat x15/12/9 min5 -Rest
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Hollow Body Hold Tabata (No Measure) Ring Rows (4×8) Metcon (Time) Pull-ups x50 Burpee Box Jumps x30 Clusters x10
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Ring Rows (5×8) Focus: Maintaining or establishing a False Grip Metcon (Time) Row 1000m x45 Push-ups x45 KBS Row 750m x30 Push-ups x30 KBS Row 500m x15 Push-ups x15 KBS
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Metcon (AMRAP – Reps) With a Running clock Min 0-10 Run 800m Amrap Back Squat x5 @ 50% Ring Rows x10 Min 10-20 Run 800m Amrap Front Squat x5 @50% Pull-ups x10 Min 20-30 Run 800m Amrap OHS x5 @ 50% Chest 2 Bar Pull-ups x10 *Bars may come from racks. **Racks are to be...
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Ring Rows (8-8-8-8-8) Metcon (Time) Airdyne Deadlift 21-15-9
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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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