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Ring Row
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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Gymnastics Complete 3 Sets: Hollow Body Hold 30 Sec Seal Stretch 30 Sec Complete the following: Accumulate 1 minute hanging from the bar -Rest 90 Seconds- Accumulate 45 seconds hanging Knees-over-hips -Rest 90 Seconds- Accumulate 30 Second hanging L-Sit Complete the following: Accumulate 1 minute in ring dip support -Rest 90 Seconds- Accumulate 1 minute...
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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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Warm-up Inch worm Straight leg bear crawl Push-up False a grip hang (loose fingers) 30 sec Pike push up Ring row Practice HS. Metcon Prep: Hell slides on wall March (slow, jogging, running) Falling v Leaning RKBS KBS 3.2.1.Go! Metcon (5 Rounds for reps) Handstand push-ups Ring rows 5 rounds of max effort sets *Rest...
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Metcon (No Measure) Banded Reverse fly Straight arm Pull-down 3×10 Landmine row (suitcase) x10 Chin-ups xME or 4 negatives 4 rounds Ring Rows 6 rounds to failure 45 sec rest b/t sets Reverse Curls x12 DB Reverse Flys x12 3 rounds
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Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Warm-up Push-ups Rows (ring or Bar) Ring Dip support 20-30sec Pull-ups Bench Chest to Bar DB/KB Press Metcon (No Measure) Bench x10 Row x10 (rings or bar) 5 rounds Chest to Bar pull-ups x10 (strict or kipping) DB/KB Press x10 5 rounds *Stay across with all weights. **Maintain rep scheme, scale movements up or down...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 1/18/2021

    Warm-up (No Measure)
    Complete 2 Rounds:

    Banded Hip-Bridge (2 Sec. Pause) x 8

    Rest 20 sec

    Seated Box Jump x 8

    Rest 20 sec

    Knees over hips x 8 (2 Sec. Hold) x 8

    Rest 20 sec

    Ring Rows x 8 (Tempo: 3111)
    Power Snatch + Overhead Squat (1-1-1-1-1)
    Build to a heavy single.
    Metcon (2 Rounds for reps)
    AMRAP 4

    4 Power Snatch

    4 Toes-to-Bar

    Rest 3 min

    AMRAP 4

    4 Overhead Squat

    4 Pull-up

    *Utilize same weight

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