CrossFit WOD 1/7/20

Warm-up

Half plank w/clam

Modified archer

Upright row

Upright row to front rack

High hang muscle clean

Hang muscle clean

Muscle clean

Power clean prep

Hang power clean

Power clean

Metcon prep

Dip support (rings or boxes)

Bottom dip support

Dips

Muscle Clean (3×2)
Power Clean (3×2)

*Across for both

**The mechanics established during the muscle clean should spear head the efforts of the power clean.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Sound mechanics, coupled with speed will yield quite the kick in the lunge and arms.

**Weight should allow for rounds 21 and 15 to be done with a single break.

9 should be all grind.

***Dips will slow even the strongest person down. Be smart and avoid going to failure.

Workout of the Day

CrossFit

  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    https://www.youtube.com/watch?v=2F-wH4sDFho

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch

    Time:6:50—>

    https://youtu.be/9LJDGUulS_8

    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    Metcon
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins

    Beginner

    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms

    Intermediate

    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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