CrossFit WOD 10/28/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep

Strict pull-up demo and scaling

GHD demo and trial

Pause Back Squat (3×3 Across)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (Time)

Walking lunge 50ft (x2 Db/kB)

x8 strict pull-ups

x15 sit-ups/GHD S it-ups

AMRAP 15
*Walking lunge should be very challenging. Possibly taking a break mid set in the later minutes.

**Operate at your highest abilities for the strict pull-ups. Expect 2-3 sets after rounds 3 or 4.

***Dont be scared to tryout the GHD sit-ups. Cut the reps down or mix and match just to get a taste.

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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