Tag

Squat
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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Metcon (Time) For Time: 30-20-10 Cal Row KB Swing Goblet Squat *use same kettlebell for kb swing and goblet squat. Hang Power Clean (3-3-3-3-3) *Utilize same weight across
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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 5:00-30:00 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 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Warm-up 0-5:00 Briefing 5:00-25:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2×5-10 Cuban Press 2×15 Banded Side Steps 2×20 each side Banded Squats x20 2 Rounds 2 Pullups 4 V Ups 6 Box Jumps 8 Squats Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Pullups 10 V Ups 15 Box Jumps 20 Squats
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Hip Couch Stretch Banded Grasshopper Lunge Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Metcon Prep 40:00-50:00 8 AMRAP 15 Air Squats 10 KBS 5 Pushups 50:00-60:00 Cool down and cleanup
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Workout of the Day

CrossFit

  • 1/19/2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)Tabata Superman/Hollow Body Hold:
    4 Sets:
    0:00-0:20: Superman Hold
    0:20-0:30: Rest
    0:30-0:50: Hollow Body Hold
    0:50-1:00: Rest

    Then…

    50 Singles-Unders
    Dual KB/DB Strict Press x 8
    25 Double-Unders
    Dual KB/DB Strict Press x 6
    10 Triple-Unders
    Dual KB/DB Strict Press x 4Handstand Push-ups (3 Max Effort Sets)Metcon (AMRAP – Reps)1 min Double-Unders
    2 min Burpees
    3 min Cal Row
    2 min Burpees
    1 min Double-Unders

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