CrossFit WOD 7/3/20

Warm-up

0-5:00

Briefing

5:00-25:00

Foam Rolling

Hip Adduction 1×10

Hip Extensions 1×10

Rotated Figure Four 1 minute hold

Unilateral Hip Flexion 2×10

Unilateral 90/90 Internal Rotation 2×10

Pick Drill

Legs

Legs/Back

Legs/Back/Arms

Metcon (7 Rounds for distance)

1 min Row

1 min Rest

2 min Row

2 min Rest

3 min Row

3 min Rest

4 min Row

4 min Rest

3 min Row

3 min Rest

2 min Row

2 min Rest

1 min Row

1 min Rest

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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