CrossFit WOD – 7/28/15

Metcon (No Measure)

3 Rounds NOT for time

Sword Drill x 10

Side lying T-spine Drill x6

Scorpian x5

Shoulder Press (8 minutes to build to a 3RM)

Push Jerk (x4 Emom8)

Take 5 minutes to find a heavy working set of 4 reps.

This should be a weight that is challenging but you should not miss a set.

Unbroken Pull-ups (AMRAP – Reps)

Unbroken HSPU (Time)

2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders
You may perform these at any pace you wish. there will not be a running clock until everyone has completed the Pull-ups and HSPU.

Scaled:

Pull-ups: Smallest band possible; Strict

HSPU: Unbroken Strict Push-ups

Dubs: Singles; if you can do double unders but cannot chain them together that is ok. Do the double unders even if you get a score of 1 that is better than 200 singles. Be proud of that 1 rep!

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

CrossFit Teens

Archives