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CrossFit
CrossFit Elizabethtown – CrossFit Warm-up Roll Out: Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the...
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Warm-up * Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to...
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Metcon (Time) 300 Situps 200/180 Cal Row 100 Burpee Pullups Can break up however you want to
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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 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 for unbroken sets...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine PVC Pressout Prone snow Angel Prone Presses Shoulder Press (3-3-3-3-3) Increase every round Metcon (AMRAP – Reps) 8 AMRAP 1-2-3-4-5-6-7… KBS Pushups
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Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Warmup Singles/Doubles Knee to Elbow Warmup Stepups Knee Tucks Box Jumps High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch Metcon (5 Rounds for reps) 5 Rounds, 1 min per station for max reps Double Unders Knee to Elbows Box Jumps...
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Warm-up 0-5:00 Briefing 0-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts OH Squat with band tied to rig PVC OH Squat against rig OH Squat Technique Overhead Squat (3-3-3-3-3) Increase weight every round 500m Row (Time) Max Effort 500m Row
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Metcon (Time) 24-18-12-6 Wall Balls Burpees 5 min rest then 60 Wall Balls 60 Burpees Score is time completed for both metcons including rest
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine PVC Pressout Prone snow Angel Prone Presses Shoulder Press (3-3-3-3-3) Increase every round Metcon (Time) 21-15-9 Power Snatches Pistol Squats
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Workout of the Day

CrossFit

  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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