CrossFit WOD – 5/16/16

Warm-up

90/90 Breathing

Leg Swing x20 front,Back, side

Side Steps x50

Goblet Squat x20

Back Squat (One set every 2 min)

S1 x8 @ 65%

s2 x4 @ 70%

S3 x3 @ 75%

S4 x2 @ 80%

S5 x2 @ 85%

S6 x1 @ 90%

S7 x1 @ 95%

S8 x1 @ 98%

S9-10 x1 @ +100%

If you peak for the day finish out all 10 sets at 95%x1 of your max weight for the day

Metcon (Time)

3 RFT

45 Dubs

30 KBS

15 Box Jumps

Workout of the Day

CrossFit

  • Sunday, October 24th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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