CrossFit WOD 9/10/19

Warm-up

Horizontal Pull-aparts x30

Diagnial Pull-aparts x15 each direction

Press Prep:

Barn Door (KB/DB)

Front rack rotations (Bar)

Midline talk

2×10 light load

Metcon Prep:

Seated Arm movements

March in place

Forward/backwards fall

50m Jog

x10 Kip Swings

x5 Burpees

50m Run

x10 Beat Swings

x5 Burpees

50m SPRINT

x5 Pull-ups

x5 Burpees

Shoulder Press (8-8-8-8)

*Across

**Bar/Kb/DB are acceptable loads.

***Utilize a weight that reps 7 and 8 are very difficult and possible failure on final round.

****Perform 2-4 Strict pull-ups or 8 Ring rows post each round.

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*Bring the heat each round

**The intent is for each round to be near maximal output.

***Find a friend to push you and hold you accountable to your time goals.

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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