CrossFit WOD 3/20/20

Warm-up

20 each side Bird Dogs

20 Alternating Dead Bugs

10 Half V Up, Heel touch

10 V Ups

1 MIN Goblet Squat Hold

10 Goblet Squats

Metcon (No Measure)

Tabata

20s Work

10s Rest

x8 Rounds

4 Rds Jumping Jacks

4 Rds Judo Pushups

Metcon (AMRAP – Reps)

9 AMRAP

KBS/DBS/Weighted Pack Swings

V Ups/Half V Ups is scaled option

3-6-9-12-15….

Increase by 3 reps every round. Score is total reps

CoolDown

1 MIN each side Couch Stretch

1 MIN each side Pigeon Stretch

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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