CrossFit WOD 12/19/19

Warm-up

Hip circles

Hip bridge 2 legs then 1. On a bench.

Heel walks in bridge on the floor.

Talk about the hinge.

Deadlift prep.

Demo difference.

RKBS prep.

Stiff Leg DL (4×8)

*Talk to the muscles. Trunk stays stable, legs and hips do the moving.

**Across

Metcon (AMRAP – Reps)

AMRAP 10

RKBS single arm

Rest 30 after each set

10-20-30—-
*Use a vary manageable weight. The reps compile fast.

**With the high rep demand, the focus should be on flawless sets with a break in sets limited to 1-2 breaks.

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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