CrossFit WOD 12/11/19

Warm-up

Medball front squat

Med ball jump (at waist)

Burpee

Burpee to plate

High hang muscle clean + push press

Hang power clean + tall jerk

Clean + jerk

Metcon prep:

Discuss scaling and time domains

3.2.1.Go!

Hang Clean & Jerk (5×2)

*This is practice, not performance.

**Increase weight every set,

***Retain the elegance of the lift, with the efficiency of conditioning.

Metcon (Weight)

Wall balls x15

Burpee box jump overs x10

Hang squat clean and jerk x5

Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.

**Try and match your time each round. Inconsistent times means too much effort was spent.

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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