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Wall Walk
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Jumping air squats 5 Banded wall-slides, slow and controlled 3 wall walks Metcon A: Metcon (Time) 180...
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Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min To learn more about Crossfit Games Open 21.1 RX (Ages 16-54)...
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Warm-up Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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25-40: Front Squat (Emom15) Min 0-4 x5 @ 60-70% Min 5-9 x3 @ 75-80% Min 10-14 x1 @ +85% Warm-up Min 0-10 Run 200m x20 Air Squats (10 Coaches pace/10 personal pace Run 200m Inchworm to push-up x10 Min 10-15 Front Squat Prep 1/4 1/2 Full Min 15-20 Brief Min 40-45 Wallwalk Demo/Scaling 45-60: Metcon...
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Warm-up Inch Worm x5 Reverse Lunge x10 Leg Lifts x5 3 Rounds Front Squat Progression 1/4 squats w/Pause x5 Parallel x5 Bottom x5 Paused Front Squat (3×3) 5 Sec. Coaches Pace. Front Squat (4×8 Across) 5-10# increase from last week Metcon (AMRAP – Rounds and Reps) Amrap 8 Wall Walk x3 Toes to Bar x15
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Pull-ups (8-8-8-8-8) Scale Option 1 Negative: 4-4-4-4-4 Scale Option 2 Hollow Body Ring Row 8-8-8-8-8 Metcon (AMRAP – Reps) Suicide x1 Wall Walks x3 Amrap 7
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  Gymnastics Metcon (No Measure) Handstand Walk Work: Kick-Ups 5 x 3 Shoulder Taps 3 x 10 Wall Walks 3 x 3 Inverted Box Walk Arounds 3 x 10L/10R Metcon Metcon (Time) 50 Calorie Row 50 Toes to Bar
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Metcon (No Measure) Emom 28 Min 1- bear crawl 75ft Min 2 – sled lush 50 m Min 3 – wall walk x4 Min 4 – box jumps x20
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Bench Press (5×8 @ 65-70% (across)) Metcon (Time) Wallwalk x10 Push-pressx30 Cal row x50 Push press x30 Wall walk x10
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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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