August 25, 2015
Coaches Choice (No Measure) Handstand Walk (10min) Lateral Wall walks as scaled. Pike walk for beginners. Metcon (5 Rounds for time) Every 6 min for 30 min 50 Dubs 15 OHS @ 95/65 15 Box jumps 10 Pull-ups RX+ OHS @ 115/85 Chest to bar Pull-ups Write down time for each round.
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Teens Warmup (No Measure) 10 Arm Circles 10 Leg Swings 10 Jumping Jacks 5 Pullups 5 Point Squats Shoulder Press (PR) Skillwork (No Measure) Double Unders Metcon (AMRAP – Rounds and Reps) 15 AMRAP 250m Row 25 Mountain Climbers 25 Squats Compare 1/21/15
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Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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