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, 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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