Day

June 23, 2020
Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions x20 Prone Y’s x20 Prone I’s x20 Prone Press x20 Yoga Pushups x10 20:00-35:00 Floor Press (5-5-5-5-5) *increase weight every set Metcon (Time) 35:00-45:00 MB Front Squat MB Press Clean Technique 45:00-55:00 50 Wall Balls 25 Power Cleans 50 Wall Balls 55:00-60:00 Cool Down and Clean Up
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Warm-up 0-5:00 Briefing 5:00-25:00 Tabata V Ups Strict DB Press 2×5 Light then Heavy Jumping Jacks x40 Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-55:00 7 AMRAP x3 12 DB Push Press R 12 DB Push Press L 36 Double Unders 3:00 min Rest Pick up where you left off from previous AMRAP...
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Workout of the Day

CrossFit

  • Sunday, July 25th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch

    5x/leg

    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

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