CrossFit WOD 10/1/19

Warm-up

Run 400m

Skip forward, backward, side to side

Judo push up

Strict Knee tuck/leg lift

PVC Overhead squat

Metcon Prep:

Push Press

Knee tucks/Leg lifts w/kip

Snatch pull-unders

Push jerk

Toes to bar practice

Snatch w/pause @ waist

3.2.1.Go!

Metcon (No Measure)

Run 1200m/1000m/800m/400m/200m

Push Jerk x21

Toes to Bar x15

Power Snatch x9
*This is 5 rounds

**21 reps of push jerk and 15 reps of Toes to bar should be completed in 1-2 sets

***Squat Snatch should not be efficient with touch and go reps. find a weight that forces you to pay attention, but confidence to perform is still present.

****This is a grind. Set a conservative pace and attempt to maintain it.

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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