Tag

Sit-Up
CrossFit Elizabethtown – CrossFit Warm-up Hollow hold Arch Hold Hollow Lat Pulldown V-ups Wallball Sit-up Metcon Prep: Pick Drill Legs x15 Back x15 Arms x15 Legs 1 min Legs + Back 1 min Full Stroke 1 min Metcon (No Measure) Strict pull-ups 3-8 V-ups x10 Wallball Sit-up x10 5 Big Sets Metcon (Distance) Row Intervals...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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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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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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Metcon (Time) Row 25 Cal 50 sit ups Row 25 Cal 50 KBS Row 25 Cal 50 Toes to Bar Row 25 Cal 50 HSPU Row 50 Cal
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Warm-up Partner Shoulder Stretch Pull-a-parts x50 90 rotation and press x20 Push/split Jerk Prep: Press Jump Land Push Jerk w/pause on dip Push Jerk w/pause on Catch Metcon Prep: Establish Distance for sprints. Scaling For HS Walk: Attempt to walk to the wall. Cut distance in half. Pike w/feet on box and walk around it...
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Warm-up Row 500m Straddle Stretch R/L/Middle High Steps x20 Forward/Backward Banded March 1m Forward/Backward Single Leg GoodMorning Jump x5 each leg Front Squat prep: Air Squat Zombie Squat Front Squat GHD Sit-up Lecture and Demo Rehersal x3 Front Squats x3 Sit-ups x3 KBS 2-3 rounds building to weight. Metcon (No Measure) Emom 12 Min 1-...
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Warm-up Briefing Run 400m Scap Push-ups x15 Superman to v-up x 10 (roll each direction 5x) Lunge x20 Run 400m x10 Push-ups x10 Sit-ups x10 Air Squats Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of...
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Warm-up Deadlift pvc x15 Wallballs 10/14 x15 KBS 35/26 x15 Knee tucks x15 Lateral Jumps over PVC x15 Walking Lunges x20 Deadlift Bar x10 Toes to Hips x10 KBS x10 53/35 Box Jumps x10 Walking Lunges x10 Deadlift 135/95 x5 Toes to Bar x5 KBS x5 70/53 Box Jump overs x5 Walking Lunges x10 Metcon...
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Warm-up Rowling x5 rounds *Try and stop the meters exactly @ 100m **For every meter over complete one burpee Plank on Hands x45 Sec Plank @ Bottom of Push-up x30 Sec Floor Press x45sec Floor Press w/Flutter Feet x30 Sec Seated Dips/Ring Dips x5 w/Pause @ Top and Bottom (Coaches Pace) Toe Assisted Dips/Ring Dips...
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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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