CrossFit WOD 1/5/2021

Warm-up (No Measure)

General Warm-Up:

Complete 3 Rounds:

Hollow Body Hold 15sec.

Rest 15 sec

Superman Hold 15sec

Rest 15 sec

Bottom Squat Hold 15sec

Rest 15 sec

Hang From Bar 15sec

Specific Warm-Up:

After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after completion and prior to the start of the WOD.

Dial Movement:

6 Cal Bike

6 Hang Power Clean (empty bar)

6 Wall-Ball (2 smaller than normally used ball)

-Rest/Adjust Weight-

Gain Speed:

4 Cal Bike

4 Hang Power Clean (~75% WOD weight)

4 Wall-Ball (1 smaller than normally used ball)

-Rest/Adjust Weight-

Game Speed:

2 Cal Bike

2 Hang Power Clean (WOD weight)

2 Wall-Ball (WOD weight)

Strict Toes-To-Bar (5-5-5-5-5)
Metcon (Time)

For Time:

21-15-9

Hang Power Clean

Wall-Ball

Cal Bike

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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