CrossFit WOD 3/8/2021

Front Squat (10 Min)

Build to a heavy single for the day.

Discuss and Demonstrate the following:

– “Elbows up”

– “Knees Out”

– “Tall torso” (Upright torso)

Warm-up:

In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or weighted bar.

Once each athlete is prepared, begin the 10 minute time period. Athletes will have the duration of the time period to establish their heavy single for the day.

Metcon (Time)

3 RFT:

10 burpees

200m Run

30 air squats

40 double-unders

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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