Tag

SDHP
Hip Warm-Up (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (3@70% – 3@80% – 3+@90%) Metcon...
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Warm-up (No Measure) General Warm Up: Complete 2 Rounds: Bottom Push-Up Hold x 20 sec rest 15 sec Strict Push-Ups x 8 rest 15 sec Bottom Squat Hold x 20 sec rest 15 sec Air Squats x 8 rest 15 sec Hand-Release Burpees x 10 rest 15 sec Specified Warm-Up: Empty Bar/PVC: Sumo Deadlift x...
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Warm-up EMOM x 15mins 1st – 5 Broad Jumps 2nd – 8-10 Band Pull Throughs 3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough) Deadlift Segmented Clean Deadlift (3-3-3-3-3) Tempo: 3131 Watch video below for example. Same weight across Metcon (No Measure) 5 Sets – Increase effort 10...
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Warm-up 0-5:00 5:00-20:00 Foam Roll Mobility Work Grasshopper Lunge Pigeon Stretch 90/90 Hold Stretch Kneeling T Spine Childs Pose to Reach V Ups Ring Rows Air Squats Metcon (No Measure) Tabata Sumo Deadlift High Pull Bottom Squat Hold OH Plate Hold Elbow Planks
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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 5:00-30:00 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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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Warm-up Windmills x10/10 Good Mornings x10 Side Lying Rainbow x10/10 Yoga Pushups x10 Upright Rows x10 Sumo Deadlift High Pulls x10 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 8 Plank Hand Touches 12 Sumo Deadlift High Pulls 16 Russian Twists
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Warm-up 10/10 Lateral Lunges 10/10 Split Squats 10 Good Mornings 10 Sumo Deadlifts 10 Sumo Deadlift High Pulls 10 Pushups 45s Plank Hold 30s Side Plank each side Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Burpees 10 Sumo Deadlift High Pull 20 Lunges 20 Situps
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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…

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