CrossFit WOD 6/8/20

Warm-up

0-5:00

Briefing

5:00-20:00

Pigeon Stretch

Grasshopper Lunge to Reach

5 Point Squat

Good Mornings

Quarter Squat

Half Squat

Full Squat

20:00-35:00

Back Squat (5-5-5-5-5)

*Building every set

*Increase from last week

Metcon (AMRAP – Reps)

35:00-45:00

KBS Demo

Hanging Shoulder Shrugs

Press Down

Kipping Swings

Half Pull Ups

Pull Ups

45:00-55:00

7 AMRAP

3-6-9-12-15…

KBS

Pullups

55:00-60:00

Cool Down and Cleanup

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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