T2B Archives – CrossFit Elizabethtown

February 6, 2020ByAdminInCrossFit

CrossFit WOD 2/7/20

Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 HSPU Prep: Push-up Hand stand Strict HSPU practice (acquire 10 or more at a challenging height) Push press comparison w/Kip Toes to bar prep: Lat press Knee tucks (shallow then deep) Leg lifts Talk quads past parallel...

January 16, 2020ByAdminInCrossFit

CrossFit WOD 1/17/20

Warm-up Banded barbell wrist work x5 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar Dub prep Singles Single leg singles Single double under attempt Doubles Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Sclae by performing leg lifts of the same rep scheme and slow lowering focus. Metcon (No Measure)...

January 1, 2020ByAdminInCrossFit

CrossFit WOD 1/2/20

Warm-up Tabata Jump rope Sit ups Iron mikes Turkish get-up prep KB snatch prep Knee tucks Leg lifts Toes to bar Single arm swing demo Alt arm demo 3.2.1. Go! Metcon (Time) 21-15-9 Toes to bar Alt arm KBS Box jump overs

December 19, 2019ByAdminInCrossFit

CrossFit WOD 12/20/19

Warm-up Hang and twist/shrug Air squat- relaxed, rig assisted Kipping swing (static) Air squat Kipping Swing Dynamic Front squat Beat swing Push press Leg lift/knee tuck Thruster Pull-up Toes to bar Metcon (Time) 20/14cal bike 20 Thrusters 95/65 20 Toes to bar 20 Thrusters 20 Pull-ups 20 Thrusters *We are seeking a strong stimulus here....

December 12, 2019ByAdminInCrossFit

CrossFit WOD 12/13/19

Warm-up Metcon (4 Rounds for reps) Min 1 -C2B/Pull-ups Min 2- Plank on hands Min 3 – Overhead squats Min 4 – alt leg toes to bar Min 5- recovery pace row. 4 rounds * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

November 27, 2019ByAdminInCrossFit

CrossFit WOD 11/28/19

Warm-up Tug o’ War 30s Knee tucks Burpees Air Squats Leg lifts Burpees Push-press Front Squat Toes to Bar Burpees Thruster Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30 *Keep the weight on the bar light and easily movable. **Ensure your toes to bar ROM allows...

November 20, 2019ByAdminInCrossFit

CrossFit WOD 11/21/19

Warm-up Row 200m 10 push-ups 15s Hanging L-Sit 2 rounds Metcon prep: Shoulder Press Hang Muscle Clean Dynamic knee tucks Push press Hang power clean Toes to bar Metcon (No Measure) Every 3m for 12 Push press x5 Hang power clean x10 Toes to bar x10 Metcon (4 Rounds for distance) Rowing intervals 20sec Max...

October 29, 2019ByAdminInCrossFit

CrossFit WOD 10/30/19

Warm-up Banded W/Y x15 BN press x10 Press prep: Midline Chat Press Metcon Prep: Knee tucks/Toes to Hips/Toes to bar Box jumps (practice bounding) 3.2.1.Go! Shoulder Press (5×5) * Across. 8m to h hold to a working weight **Stop on your chest for each rep. ***Rep 5 of each set should be near failure. Metcon...

October 13, 2019ByAdminInCrossFit

CrossFit WOD 10/14/19

Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...

September 30, 2019ByAdminInCrossFit

CrossFit WOD 10/1/19

Warm-up Run 400m Skip forward, backward, side to side Judo push up Strict Knee tuck/leg lift PVC Overhead squat Metcon Prep: Push Press Knee tucks/Leg lifts w/kip Snatch pull-unders Push jerk Toes to bar practice Snatch w/pause @ waist 3.2.1.Go! Metcon (No Measure) Run 1200m/1000m/800m/400m/200m Push Jerk x21 Toes to Bar x15 Power Snatch x9...

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