CrossFit WOD 2/10/20

Warm-up

Row drills

Focus on catch

1m @ less than 20spm

1m @ 20-25spm

1m @ max spm

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×2)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Metcon (AMRAP – Reps)

Row cal x15/10

Hang squat clean 95/65

4-8-12-16——

Amrap 10
*The row is going to get heavy. Seta hard pace and get use to operating tired.

Lots of challenges with the HSC. Be conservative, well balanced, and move well.

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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