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Front Squat
Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (5-5-3-3-1-1-1) Establish 1RM Metcon (Time) KB Demo Burpee Demo 21-15-9 KBS Burpees Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) DB Snatch Demo Setup Demo 12-10-8-6-4-2 DB Snatch Alt 24-20-16-12-8-4 Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) Power Clean and Jerk Demo Box Jump Demo 21-15-9 Power Clean and Jerks 95/65 Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Same weight across Metcon (No Measure) 16 EMOM Even-200m/175m Row Odd-18 Wall Balls 20/14
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Increase weight every round Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (Time) 30:00-40:00 Metcon Prep 40:00-50:00 15-10-5 Med Ball Clean to Wall Ball Burpees Toes to Bar
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Retcon Prep 40:00-50:00 10 AMRAP 10 DB Snatches 15 Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box Jumps
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Workout of the Day

CrossFit

  • 10/21/20

    CrossFit Elizabethtown – CrossFitWarm-up0-5:00
    Briefing

    5:00-15:00
    Split Squat Deadlift w/ Barbell
    Jefferson Curl
    Good Mornings
    Snatch Grip DL DemoSnatch Grip Deadlift (3-3-3-3-3)Same WeightMetcon (Time)5 RFT

    12 Thrusters 95/65
    9 Power Snatches 95/65
    9/7 Cal RowSame weight for thrusters and snatches

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