CrossFit WOD 11/30/2020

Warm-up

* Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to ask a coach for help.

Overhead Squat (3RM)

Take 10 minutes to establish a 3 rep max (3RM).

*Be sure you have adequately mobilized in preparation for this.

Metcon (AMRAP – Reps)

AMRAP 7

Snatch*

1-2-3-4-5-6-7…

Burpee Box Jump Over

1-2-3-4-5-6-7…
*This is intended to be a full snatch (bar is received locked out over head with hip crease lower than the top of the knees).

If you cannot perform this movement with the confidence to execute each rep at a relatively fast pace, please utilize the Power Snatch (Bar is received locked out overhead with the hip crease higher than the top of the knees.

Workout of the Day

CrossFit

  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    https://www.youtube.com/watch?v=2F-wH4sDFho

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch

    Time:6:50—>

    https://youtu.be/9LJDGUulS_8

    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    Metcon
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins

    Beginner

    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms

    Intermediate

    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

CrossFit Teens

Archives