CrossFit WOD 12/8/2020

Warm-up

3 Sets:

Double Unders/Single Unders x 25

Rest 15 seconds

Reverse Quadruped Crawl* x 25 Ft.

Rest 15 seconds

Broad Jump x 25 Ft.

Rest 15 seconds

Half Kneeling Landmine Press* x 8/each arm

*Videos Below

Warm-Up Notes:

– Utilize jump rope task to work on the double under skill. If ability is not there today, stick with singles.

– Cues for the Half Kneeling Press: Squeeze glute, pull rib cage down, drive through the elbow.

Shoulder Press (5-5-3-3-1-1-1)

Example set percentages:

5 (45%) – 5 (55%) – 3 (65%) – 3 (75%) – 1 (85%) – 1 (95%) – 1 (>100%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– If you’re up to the task, as in you are feeling relatively fresh, this is an opportunity to test the engine. This should be treated as an all out sprint.

– I want the stimulus for this WOD to be intensity biased. That being said, I want this to last no longer than 5 minutes.

– If the prescribed weights of 135/95 impede you from staying under the prescribed time domain, utilize a lesser weight that will allow for that.

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…

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