Box Jump Archives – CrossFit Elizabethtown

February 9, 2020ByAdminInCrossFit

2/11/20

CrossFit Elizabethtown – CrossFit Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes...

February 4, 2020ByAdminInCrossFit

CrossFit WOD 2/5/20

Warm-up EMOM 3 Dead hang M1 15s M2 25s M3 35s EMOM 3 Chin over bar hold (kneel to scale) M1 15s M2 15-25s M3 25-35S Hollow/arch – lying Hollow/arch – hanging (static) Hollow/arch – dynamic Beat swings (kip THEN butterfly) Climb the ladder Talk logistics 3.2.1.Go! Metcon (Time) 40 Pull-ups 40 Box jump overs...

January 31, 2020ByAdminInCrossFit

CrossFit WOD 2/01/20

Mamba & GiGi (AMRAP – Rounds and Reps) Amrap 18 5 Ring Muscle ups (pull-ups/C2B) 8 Power Cleans 24 Box Jumps 13 Burpees From CrossFit Invictus: “Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years. This workout, originally posted by us on April 13th 2016 in honor of his...

January 30, 2020ByAdminInCrossFit

CrossFit WOD 1/31/20

Warm-up Roll legs and low back Lat slides (wall) Kipping drills beat swings Pull ups Chest to bars Metcon prep DB snatch -6 Rupee box jump overs x3 Pull up variation x1-3 Metcon (Time) Buy in- 150ft sled backpedal Immediately into 30 DB/KB Snatch 20 Burpee box jump overs 10 Chest to bar/pull ups 5...

January 23, 2020ByAdminInCrossFit

CrossFit WOD 1/24/20

Warm-up Row 500m Pick drill Catch to extension Burpee Box Jump Methods 3.2.1.Go! Metcon (Time) Row 75 cal Burpee box jumps x25 4 rounds *Strap in for a grind. **300cal of rowing + 100 Burpee box jumps = pace and consistency.

January 19, 2020ByAdminInCrossFit

CrossFit WOD 1/20/20

Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×6) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something Metcon (No Measure) Single leg squat x8 each leg Back extension x10 Plank 1m Three rounds...

January 7, 2020ByAdminInCrossFit

CrossFit WOD 1/8/20

Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)

January 1, 2020ByAdminInCrossFit

CrossFit WOD 1/2/20

Warm-up Tabata Jump rope Sit ups Iron mikes Turkish get-up prep KB snatch prep Knee tucks Leg lifts Toes to bar Single arm swing demo Alt arm demo 3.2.1. Go! Metcon (Time) 21-15-9 Toes to bar Alt arm KBS Box jump overs

December 23, 2019ByAdminInCrossFit

CrossFit WOD 12/24/18

12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...

December 15, 2019ByAdminInCrossFit

CrossFit WOD 12/16/19

Warm-up Jumping jacks Plyo circuit Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Snatch from hip Practice transitions Box jump over prep Back Squat (3×5) *Across **If you have been present for the...

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