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, 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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