Tag

KBS
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 15sec Double unders 15 sec Banded Good mornings B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 x...
Continue Reading
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5 Pike ups -7 Light kb swings -9...
Continue Reading
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run 15 Burpees 45 KB...
Continue Reading
Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5+) 65% 75% 85% Add 10# to last cycles 1RM. Then use 90% to establish percentages. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-5-5) Deload 40% 50% 60% Metcon (Time) 50 Single Arm RKBS 50 Situps 50 Single Arm RKBS 50 Knees to Elbows
Continue Reading
Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (3-3-3+) 70% 80% 90% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Reps) 12 EMOM Min 1-ME KBS Min 2-ME Burpees Min 3- ME Box Jumps
Continue Reading
Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5+) 65% 75% 85% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 3 RFT 45 Double Unders 30 KBS 15 Box Jumps
Continue Reading
Warm-up Calf Stretches Hold bottom of squat 1 minute Squat therapy Pass Throughs x10 Sots Press with PVC x10 Overhead Squat Technique Overhead Squat (15 minutes to establish heaviest lift for the day) Metcon (Time) 3 RFT 100 ft Farmers Carry 30 Situps 30 KBS
Continue Reading
Metcon (3 Rounds for reps) 3 Rounds KB Swings Pushups Burpee Box Jump Overs Situps Air Squats Partner workout Alternate movements One partner works 60s while the other rests
Continue Reading
Metcon (AMRAP – Rounds and Reps) Partner WOD 20 AMRAP A-400m row B-10 KBS 10 KB Box Step Overs Partner A will row 400m while partner B completes rounds of movements. Once Partner A completes 400m you must switch places. Score is total rounds and reps
Continue Reading
1 2 3 20

Workout of the Day

CrossFit

  • Sunday, July 25th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch

    5x/leg

    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

CrossFit Teens

Archives