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Ring Row
Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5) 5 Sets: 5 Ring Rows 5 Ring Dips *These should be challenging sets. Choose the appropriate variation to allow for that intensity. **Execute each set with precision. ***Priority Hierarchy: 1. Form/Mechanics 2. Consistency 3. Intensity Metcon (Time) 10 RFT: 12 Cal Row 8...
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Ring Rows (5-5-5-5-5) Tempo: 3111 *Try to utilize false grip Metcon (AMRAP – Rounds) Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15 ft. 12 push presses 50 double-unders ♀ 95 lb. ♂ 135 lb. Scaling: Modify the movements and reduce the load so you can keep moving through this...
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CrossFit Elizabethtown – CrossFit Warm-up Complete 2 rounds: Hang from Bar, 20 sec Rest 20sec Banded pull-aparts x20 Rest 20sec Hanging Twists x10 (5L/5R) Rest 20 sec Dual KB, single arm row, alternate each rep x10 (5L/5R) Ring Rows (8-8-8-8-8) *Movement Tempo: 2111 **Utilize false grip Metcon (Time) 5RFT: 250m Row 15 Hand-Release Push-Up Rest...
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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...
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Gymnastics Complete 3 Sets: Hollow Body Hold 30 Sec Seal Stretch 30 Sec Complete the following: Accumulate 1 minute hanging from the bar -Rest 90 Seconds- Accumulate 45 seconds hanging Knees-over-hips -Rest 90 Seconds- Accumulate 30 Second hanging L-Sit Complete the following: Accumulate 1 minute in ring dip support -Rest 90 Seconds- Accumulate 1 minute...
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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...
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Warm-up Inch worm Straight leg bear crawl Push-up False a grip hang (loose fingers) 30 sec Pike push up Ring row Practice HS. Metcon Prep: Hell slides on wall March (slow, jogging, running) Falling v Leaning RKBS KBS 3.2.1.Go! Metcon (5 Rounds for reps) Handstand push-ups Ring rows 5 rounds of max effort sets *Rest...
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Metcon (No Measure) Banded Reverse fly Straight arm Pull-down 3×10 Landmine row (suitcase) x10 Chin-ups xME or 4 negatives 4 rounds Ring Rows 6 rounds to failure 45 sec rest b/t sets Reverse Curls x12 DB Reverse Flys x12 3 rounds
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Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Warm-up Push-ups Rows (ring or Bar) Ring Dip support 20-30sec Pull-ups Bench Chest to Bar DB/KB Press Metcon (No Measure) Bench x10 Row x10 (rings or bar) 5 rounds Chest to Bar pull-ups x10 (strict or kipping) DB/KB Press x10 5 rounds *Stay across with all weights. **Maintain rep scheme, scale movements up or down...
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Workout of the Day

CrossFit

  • Sunday, October 24th 2021

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

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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