Tag

Squat
CrossFit Elizabethtown – CrossFit Warm-up Rowing: Maintain 22spm for 2 min Maintain 30+ SPM for 60 seconds 3 rounds CrossOver Symmetry Activation Clean Prep: Pull-under Hang Deadlift to pull-under Deadlift to low Hang clean Clean complex (10×1) Clean DL + Below Knee Hang Clean*EMOM *Build Metcon (Time) x20 Air Squats x5 power cleans x20 air...
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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 Light row 250m x10 hand release Push-ups x10 Kip Swings x5 Jump squats Medium row 250m x10 Deficit Pike Push-ups x10 Pull-ups/Jumping Pull-ups x5 Jump Squats Hard r0w x10 Pike Push-ups x10 Chest to Bar/Jumping Chest to Bar x5 Jump sSquats Handstand Push-ups (Find a 3 rep deficit) 10 min to see how many...
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Warm-up High Steps x30 Forward/Backward Deeps Lunge x20 (10/10) Squat & Twist x10 5 Point Squat x5 Movement Prep Air Squat x10 Front Squat x10 (PVC) Overhead Squat x10 (PVC) Visual Demo: Lateral Bound Metcon Prep x10 Air Squats x5 Lateral Bound x10 Front Squats (Empty Barbell) x5 Lateral Bound x10 Overhead Squats (Empty Barbell)...
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Warm-up High Steps Forward/Backward x30 High Kicks x30 Tuck Jumps x10 Air Squat x10 Front Squat Prep 1/4 x5 Parallel x5 Bottom x10 5 coaches Pace/5 Personal Pace Paused Front Squat (3×1 Across) Front Squat (4×8) *Across **75% of Pause Squats Metcon (Time) Run 1 Mile EMOM 20 Air Squats
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Paused Front Squat (5×1 Building) Warm-up 45:15 – 2 rounds Side shuffle Knee tucks/Leg Lifts Ring rows/Strict Pull-ups Front squat Prep: Air Squat x10 Front Squat x10 5 Coaches Pace/5 Personal Pace Post Strength: Visual And Verbal Prep for Metcon Front Squat (4×12 @ 60% of pause squat) Metcon (AMRAP – Reps) Air Squats x15...
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Warm-up Side Shuffle 100ft x5 Burpees x5 pull-ups x5 Goblet Squats 2 rounds Ring Push-ups (5×8) If you are gymnasty enough, begin to elevate feet into a Pike position. Metcon (AMRAP – Rounds and Reps) Amrap 12 x20 Alt Arm KBS x50 Dubs x15 Goblet Squats
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Warm-up 400m Run Iron Mikes x20 Swimmers x10 Ring Rows x10 Muscle Up Progression False Grip Review False Grip Chin over rings hold x20 Sec Kneeling Transition x5Strict x5 w/quick sit-up Ring Swings x10 Sec Ring Pull-ups x3 Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 Squats...
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Warm-up 1 min interval Side shuffle Burpee Jump rope 2 rounds Air squat demo X5 Coaches pace x10 personal pace Backsquat X5 coaches pace X10 personal pace Back Squat (20m to establish 1Rm) Metcon (AMRAP – Rounds and Reps) Amrap 10 Dubs x25 Air squats x50 Burpees x10
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Warm-up Run 200m Pull-ups/Jumping Pull-ups x5 Push-ups x10 Air Squats x15 (5 Coaches pace/10 WOD pace) Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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