CrossFit WOD 9/28/19

Warm-up

400m Run

Touch your toes/reach to the sky

Inch worm (stationary)

Air Squats

Metcon Prep:

DB Snatch Demo

HS Demo- Practice 3-5m

GHD Demo – Bend & Snap

Thruster Prep:

Front squat

Push Press

Thruster

3.2.1.Go!

Metcon (AMRAP – Reps)

1m on/1m off

DB/KB Snatch x5

Handstand walk/hold x4

Sit-ups/GHD Sit-ups x3

Thrusters x2
*Partner up w/someone of like fitness. This will help extent equipment and push you.

**Utilize a weight and movement that you can remain active for the entire 60s.

***GHD Sit-ups should be in your regular week of fitness to utilize them on this day. Practice some afterwards if you are unfamiliar with them.

****Perform 5 intervals of DB/KB Snatch, then 4 Intervals of HS Walk/Hold, then 3 Intervals of Sit ups, so on and so forth.

*****Handstand walk and hold count as fitness.

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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