CrossFit WOD 1/4/2021

Warm-up (No Measure)

General Warm-Up

Complete 2 Rounds not for time:

8 Banded Pull-Throughs

Rest 15 Seconds

8 Goblet Squats (3 sec. hold in bottom)

Rest 15 Seconds

8 Half-Kneeling Bottoms-up KB Press

Rest 15 Seconds

Then, 3 rounds with an empty barbell of:

5 Deadlifts

5 Power Cleans

5 Should Presses

5 Bent Over Rows

5 Back Squats

Specific Warm-Up:

For each lift use the following schema:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 reps at 65% of 1RM

1 reps at 75% of 1RM

1 reps at 85% of 1RM

First attempt in the workout should be about 90-95% of 1 rep max.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Score is the sum of the best of all three lifts.

Workout of the Day

CrossFit

  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    Beginner
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    Intermediate
    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Beginner
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Intermediate
    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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