Elemental CrossFit – CrossFit

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EC CF Warmup 1 (No Measure)

200m Row

2 Rounds

Lunge length of turn

15 Squats (every 3rd hold the bottom for 10 seconds)

10 Pushups

PVC Shoulder

Box shoulder stretch 4×45 on 15 off

Metcon (Time)

For Time:

1600m Row

then

5 Rounds of:

2 Power Clean 225/155

4 Strict HSPU

8 Bar over burpees

OPT: 800m Run (Time)

Max Effort 800m Run

Front Squat (3-3-3-3 (70%))

1 and 1/4 front squats

Squat into the bottom, rise 1/4, return to bottom and then stand all the way up to complete 1 rep. Use approximately 70% of your 1RM FS.

Elemental CrossFit – CrossFit

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EC Warmup 3 (No Measure)

400m Row

2 Rounds

10 Squats

10 Toe Touches

10 Push ups

10 Pull ups

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP w/ a Partner

50 Power Snatch 75/55

50 Wallballs 20/14

50 OHS 75/55

Draw a chip

Red- both partners run 800m

Blue- 50 cal row

White- 50 cal bike

Green- 50 cal ski

50 Walking lunges

50 K290

Elemental CrossFit – CrossFit

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Warm-up (No Measure)

800m Run

Lunge front to back

Broad jump back to front

10 worlds greatest stretch

10 bootstrappers

10 push ups

10 kip swings

Metcon (AMRAP – Rounds and Reps)

30 Min Partner AMRAP

40/30 Cal Row

50 KB Swing 53/35

400m Run w/ wallball 20/14 (both run, handoff ball as needed)

50 DU

50 Plate G2OH 45/25

50 Box Jumps 24/20

Elemental CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

Lunge front to back

Broad Jump back to front

10 Worlds greatest stretch

10 Bootstrappers

2 x 45 sec HS Hold

PVC Shoulder

A: Front Squat (5-2-2-2-1 (75%, 90%, 90%, 90%, 95%))

B: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

8 TTB

10 Alt DB Hang C&J 50/35 (single db)

14/12 Cal row

OPT : Metcon (AMRAP – Reps)

2 Min Max DU

OPT : Power Snatch (2-2-2-2 )

Power Snatch + OHS

Use a challenging but manageable weight

Elemental CrossFit – CrossFit

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EC CF Warmup 1 (No Measure)

200m Row

2 Rounds

Lunge length of turn

15 Squats (every 3rd hold the bottom for 10 seconds)

10 Pushups

PVC Shoulder

Box shoulder stretch 4×45 on 15 off

A: Push-ups (10-10-5-GO)

Do push ups just as you normally do in a WOD. last set is max effort. Remember, belt line and chest (nipples) should touch the ground at the same time in bottom of rep. Coming out of bottom shoulders and waist rise at the same rate…aka no worm.

1: Metcon (AMRAP – Rounds and Reps)

4 Min Partner AMRAP

15/12 Cal Bike

12 Squat Jumps over bar

9 OHS 135/95
Rest 1 min before moving on to next AMRAP

2: Metcon (AMRAP – Rounds and Reps)

4 Min Partner AMRAP

15/12 Ski Erg

12 Squat Jumps over bar

9 Squat Cleans 185/135
Rest 1 min before moving on to next AMRAP

3: Metcon (AMRAP – Rounds and Reps)

4 Min Partner AMRAP

15/12 Cal Row

12 Squat Jumps over bar

9 Deadlift 225/135
Rest 1 min before moving on to next AMRAP

4: Metcon (AMRAP – Rounds and Reps)

4 Min Partner AMRAP

15/12 Cal Ski Erg

12 Squat Jumps over bar

9 Squat Cleans 185/135
Rest 1 min before moving on to next AMRAP

5 : Metcon (AMRAP – Rounds and Reps)

4 Min Partner AMRAP

15/12 Cal Assault Bike

12 Squat Jumps over bar

9 OHS 135/95