Tag

HSPU
Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (3-3-3-3-3) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo 10 AMRAP 5 HSPU 7...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (3-3-3-3-3) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-45:00 HSPU Demo Deadlift Demo 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 HSPU
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-45:00 HSPU Demo Pistol Demo SDLHP Demo 5 RFT 7 HSPU 14 Pistol Squats 21 SDLHP 75/55
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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Warm-up 0-5:00 Briefing 5:00-30:00 Mixed Tabata (6 Minutes) Squats PVC Push Press Mountain Climbers Band Pull Aparts OH Pull Aparts Face Pull to Press Sumo Deadlift High Pull Demo HSPU Skill Work-Box, Pike Pushup, Negatives Metcon (AMRAP – Rounds and Reps) 10 AMRAP 5 Hand Stand Push Ups 10 Sumo Deadlift High Pulls
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Metcon (AMRAP – Reps) 25 AMRAP 30 cal row 40 dB snatch 30 cal row 40 HSPU 30 cal row 40 DB Lunges Partners split reps evenly
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Metcon (No Measure) 20 EMOM Partner A-15 Air Squats Partner B-5 HSPU Partners move at the same time but switch movements every minute
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Warm-up (No Measure) I, Y, T, W DB Press 2×6 Pushups Pike Pushups Handstand Hold Strict HSPU Kipping Air Squats Jumping Squats Metcon (Time) 5 RFT 10 HSPU 20 GHD/Ab Mat Sit ups 30 Jumping Squats
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Warm-up Air squat Push up Barbell upright row to front rack Wall ball Handstand Muscle Clean (do A LOT of them) Strict HSPU test Kipping HSPU demo and trial Power Clean Discuss rotation and efficient transitions of movements Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...
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Warm-up Pick drill catch to ext. Then x3 2m rounds Foam roll legs and lats Rope hang Air squat Push up Rope knee tuck Back squat Pike push up Rope climb Handstand profession Build back squat 3.2.1.Go! Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie Row...
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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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