CrossFit WOD 2/18/2021

Warm-up (No Measure)

complete 2 sets:

single-under x 50

rest

pause air squat x 8

rest

bottoms up kb press x 5L/5R

rest

straight leg sit-up x 8

Unbroken Double-unders (AMRAP – Reps)

Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders as possible.

Metcon (Time)

4 rounds for time of:

15 sit-ups

30 thrusters

45 double-unders

♀ 45 lb. ♂ 65 lb.

Scaling:

This workout is light and quick. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:

4 rounds for time of:

10 sit-ups

30 thrusters

45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders

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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