Tag

Rope Climb
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings B2. B mu skill progression 3 sets Beginner: 5-7 Beat swings...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 5/5 Banded Y pulls 10 Standing banded rows 15 sec of double unders B.Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Rope climb practice *Practice different styles of leg locks and climbing up the rope in the least amount of pulls as...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike/Row/Ski @increasing intensity B.Mobility Prayer stretch with foam roller 2 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings C2. B mu skill progression 3...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3mins 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam roller wall slide 10 repetition slow and controlled https://www.youtube.com/watch?v=VUOVGr8cao0 C. Specific (Before the Metcon) 2 sets 1 Chin up negative 5/5 Banded Cheerleader (3sec pause) 10 alternating or 5/5 pistol progression:...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 sec Bike/Ski/Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific 2 sets 3 Burpees 5 piked hspu* 5 Cal sprint...
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Warm-up Running Drills T-Spine Rotations x15 each side Wall Slide x20 Yoga Push-ups x10 Handstand Hold Handstand Work Rope Hang Rope Knee Tucks J Hook Demo Rope Climbs Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-ups In honor of Officer David S. Moore, 29,...
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Rope Climb (15 Min) This is intended to be 15 minutes of practice. Complete one of the following rep schemes: a. 6 Full climb b. 8 Half-climb c. 10 scaled climb Metcon (Time) For Time: 200m run 5 burpee 5 toes-to-bar 400m run 10 burpee 10 toes-to-bar 600m run 15 burpee 15 toes-bar 800m run...
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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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Rope Climb Discuss foot wrap variations, i.e. s wrap/j wrap While seated on box, practice each foot wrap technique. Work to find the most comfortable technique. Once established, and while sitting on the box, utilize your preferred wrap and perform a few attempts at progressing from that seated position to going further up the rope....
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Warm-up (No Measure) Pick Drill 1min-Arms 1min-Arms/Back 1min-Arms/Back/Quarter Legs 1min-Arms/Back/Half Legs Rope Hang Knee Tucks J Hook Rope Climb Metcon (Time) St. Patricks Day WOD 5 RFT 3 Rope Climbs 17 Double Unders 20 Cal Row Don’t Forget Your Green!
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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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