CrossFit WOD 9/13/19

Warm-up

Wallball Push press x20

Knee tucks x20

Wallball x10

Toes to hips x10

Banded Waiter Squat

2×10

Front Squat prep

Front Rack hold

Front Squat hold

Front Squat x10

Metcon Prep:

Verbalize goals

Visual Demos

3.2.1.Go!

Front Squat (10-8-5-3-3-3-3-3)

*Build

**Move with precisions in the higher rep sets in hopes of retaining good habits at heavier loads.

Metcon (Time)

75 Wallballs

200m Medball Carry

45 Toes to bar

600m Run
*Open the flood gates on this one.

**Test your abilites on the wall balls. 20? 30? 50? shoot for 1-3 sets.

***Run hard and fast on the carry and the finish.

****Toes to bar should be very labored. Find a rythem and move fast. Do not allow heartrate to drop during these.

Workout of the Day

CrossFit

  • Sunday, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch

    5x/leg

    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

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