Box Jump Archives – CrossFit Elizabethtown

October 31, 2019ByAdminInCrossFit

CrossFit WOD 11/1/19

Warm-up Goblet squat hold in bottom Partner backbend Front squat BN press Pull under Push press Hang clean Tall jerk Clean and jerk Pistol progression Off balance squat gradually shifting weight bias to one leg. Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95...

October 29, 2019ByAdminInCrossFit

CrossFit WOD 10/30/19

Warm-up Banded W/Y x15 BN press x10 Press prep: Midline Chat Press Metcon Prep: Knee tucks/Toes to Hips/Toes to bar Box jumps (practice bounding) 3.2.1.Go! Shoulder Press (5×5) * Across. 8m to h hold to a working weight **Stop on your chest for each rep. ***Rep 5 of each set should be near failure. Metcon...

October 25, 2019ByAdminInCrossFit

CrossFit WOD 10/26/19

Bench Press (2RM) Metcon (Time) Partner Workout 150 Wall Balls Partner Farmers Hold 100 Box Jump Overs Partner Farmers Hold

October 7, 2019ByAdminInCrossFit

CrossFit WOD 10/8/19

Warm-up Bunny hops Lateral bunny hops Skip forward backward side/side Plyo jumping Wall all Front squats x10 Plyo circuit Pick Drill (Power focus) 3.2.1.Go Metcon (AMRAP – Rounds and Reps) AMRAP 23 20 cal row 20 wallballs 20 Box jumps *1m rest every 5m **Look forward to and earn your rest. ***Power based workout. ****Pick...

September 26, 2019ByAdminInCrossFit

CrossFit WOD 9/27/19

Warm-up OH Step-ups (Plate) Candle stick carry Wallballs x20 Box jumps x10 Snatch Balance prep: BN Press Dip/Drive Press to Squat Dip/Drive/Squat Snatch Balance Snatch Balance (10-8-6-5-5-5-5) *Learn the movement with the volume of reps. **Balance is the key word. Try and keep the feet flat throughout the whole movement. ***Build in weight if it...

September 16, 2019ByAdminInCrossFit

CrossFit WOD 9/17/19

Metcon Metcon Prep: Demo 3 rounds 150m Row 5 Burpees 5 Box Jumps 100m Run Brief 3.2.1.Go! Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more...

September 13, 2019ByAdminInCrossFit

CrossFit WOD 9/14/19

Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart

August 22, 2019ByAdminInCrossFit

CrossFit WOD 8/23/19

Warm-up Banded side steps Banded squats Back Squat Prep: Pause Back squat (coaches pace) Metcon Prep: Row 250/200m Box jump x5 Row 250/200m Lateral Box jump x5 (each side) Row 250/200m Bounding (pvc) Row 250/200m Box Jump overs. Pause Back Squat (5×2) *Across **This is the final week. Cherish these reps and learn some lasting...

August 12, 2019ByAdminInCrossFit

CrossFit WOD 8/13/19

Warm-up Bike Plank Bottom Squat hold Shoulder Taps (plank or HS) 2 rounds 30 sec Metcon Prep: Pull under Wallball Box Jumps Beat Swings Hang Cleans Pull-ups Establish Real estate Practice rotation 3.2.1.Go! Metcon (3 Rounds for reps) Bike Hang Cleans Wallballs Box Jumps Pull-ups Rest 3 rounds *1 minute intervals **Score reps/calories ***Start at...

July 8, 2019ByAdminInCrossFit

CrossFit WOD 7/9/19

Warm-up Medball throws Tuck jumps March in place Running posture. 200m run 5 box jumps 5 Wallballs 3.2.1.Go! Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# *Keep runs @ or below 2:30. Manage distance to meet time demand. **Maintain consistency on the...

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