CrossFit WOD 2/5/20

Warm-up

EMOM 3

Dead hang

M1 15s

M2 25s

M3 35s

EMOM 3

Chin over bar hold (kneel to scale)

M1 15s

M2 15-25s

M3 25-35S

Hollow/arch – lying

Hollow/arch – hanging (static)

Hollow/arch – dynamic

Beat swings (kip THEN butterfly)

Climb the ladder

Talk logistics

3.2.1.Go!

Metcon (Time)

40 Pull-ups

40 Box jump overs

20 pull-ups

20 burpee box jumps
*Many different mentality’s available here.

-Strong gymnastics? Don’t pace, kill the pull-ups in a few of sets as possible.

-Struggle with high rep gymnastics? Pace the pull-ups to consistent breakdowns.

-LEARNING your gymnastics? Adapt the movement to a strength bias.

-Hustle the BoxJumps and Burpees

Metcon (2 Rounds for weight)

Skull crushers

Hammer curls

3×10
*90s-2m between each set. Match the effort.

*R1 and 2 is to record weight used for the movements.

Workout of the Day

CrossFit

  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    Beginner
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    Intermediate
    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Beginner
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Intermediate
    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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