Tag

Burpee
CrossFit Elizabethtown – CrossFit Warm-up Row 250m L-Sit/Knee tuck 20 sec Burpee broad Jump x5 3 rounds Metcon Prep: Clean and Jerk- Pull-under Press Hang Clean Pause Jerk Clean & Jerk Rehersal: Row 150m 5 Bar facing Burpees 3 Clean and Jerks Metcon (4 Rounds for time) Every 6 minutes Row 500m 15 Bar Facing...
Continue Reading
Warm-up Warm-up High Kicks Butt Kickers High Knees High Skips Backward Skips Broad Jumps Hollow/Arch Hollow/Arch Dynamic Beat Swing (Formerly Half Pull-up) Pull-up Chest -to-Bar Metcon Prep 50ft Sprint x2 5 Burpee Box Jumps 3 Pull-ups 50ft Sprint x2 5 Burpee Box Jumpovers 3 Chest to Bars Metcon (Time) 50 ft sprint x4 x15 Burpee...
Continue Reading
Warm-up Nordic Lift x15 Side Plank w/leg lift x10 Burpee broad jump x5 2 rounds Deadlift Prep: Deadlift to kne Deadlift to thigh Deadlift Metcon Prep: x5 Burpee Efficiency – Turn w/jump. Breathe through entire range. Deadlift x5 3-4 rounds building in weight and habits. Metcon (4 Rounds for time) Bar facing Burpees x15 Deadlift...
Continue Reading
Warm-up Run 200m Banded hamsting pulls Stationary run Stationary run, Lean into run. 200m run x5 Burpees x10 Air Squats Run 200m 5 Burpee Box Jumps x10 Overhead Squats (PVC) Metcon (4 Rounds for reps) Every 5 Min Run 400m x10 Burpee Box Jumps Overhead Squat – Max reps in remaining time rest 5 min...
Continue Reading
Warm-up Before class starts: CS Activation Row x10 Strokes @ 15/20/25/30SPM x3 5 Burpees between each interval Clean and Jerk Prep: W/bar- Pull-Under Press in Split/Squat Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (10×1) *Emom **Build ***Utilize Split or Push Jerk Metcon (AMRAP – Rounds and Reps) Squat Clean and Jerk x3...
Continue Reading
Warm-up Side Plank: x10 Leg Lifts x10 Rotations Waiter Squat x10 Burpee Broad Jumps x5 2 rounds Clean Prep: Pull under Halting Hang Clean (Hip) Clean Hang Clean + Clean Hang Clean + Clean (8×1) *EMOM 8 **Build ***Limited time per set means efficient movement and weight transitions will be key. ****Fatigue will set it...
Continue Reading
Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...
Continue Reading
Warm-up Row Intervals 1m Rounds R1-20SPM R2- 26SPM R3- 20 SPM R4- 30 SPM R5- 20SPM Push-up x10 Walking Lunge 50ft Burpee x5 Pike Push-up x10 KB Walking Lunge 50ft (Light) Burpee x5 HSPU x3-5 Metcon (Time) Row 500m Handstand Push-ups x15 KB/DB Walking Lunge 200ft Burpee x20 3 RFT *Shoot for 7-9 Min rounds...
Continue Reading
Warm-up Banded Side Steps + Lateral Skip 3×5/10 Banded Row x15 Banded W/Y x15 Burpee Broad Jumps x10 Knee Tucks + Leg Lift 1+1×5 Barbell Prep: Pull-Under Press Hang Clean Pause Jump Clean & Jerk Thruster Metcon Rehersal/Prep: Clean & Jerk x3 Lateral Burpees x3 Thruster x3 Toes to Bar x3 2-3 rounds building in...
Continue Reading
Warm-up Inch worms x8 V-ups x20 Knee to Elbow Rock 1 min Hollow Hold + Rock 30sec/30sec 2 rounds Metcon Prep: Hanging Hollow/Arch x5slow, x10 dynamic Bar Facing Burpee x5 Pull-ups x3 Push-Press x10 Thrusters x10 2-3 sets of Push-Press and Thruster to adjust weight to Metcon Standards. Metcon (3 Rounds for reps) Pull-ups x5...
Continue Reading
1 2 3 23

Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

Archives