CrossFit WOD 2/10/2021

Warm-up (No Measure)

3 Movements:

Assault Bike

Single- Unders

Bottom OH Squat Hold w/pvc pipe

Coach note: Have class spend 1 minute at each “station”. Separate class into groups and rotate movements in the event the class exceeds the amount of bikes available. **Complete 2 Sets**

Athlete note: Within each minute you do not have to go all out. Utilize the movement and the minute at your discretion, but the goal should be to reach a “ready” state after completion.

Bench Press (5@65% – 5@75% – 5@85%)

The last wave of bench press ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever that number, the “90%”, would equate to.

This week, add 5 lbs to your previously established 90%, then utilize that number to calculate the percentages prescribed moving forward.

Metcon (Time)

3 rounds for time of:

10 overhead squats

50 double-unders

F: 95 lb. M: 135 lb.

Scaled:

3 rounds for time:

10 overhead squats

50 single-unders

F: 45-65 lb. M: 75-95 lb.

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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