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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) For Time 50-40-30-20-10 Double-unders 1DB Devil press (alternating) 50/35lbs V-ups 1DB Push Press (alternating) 50/35lbs
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2mins Easy Row or Bike 15 Air squats 1 min Moderate Row or Bike 10 Jumping air squat 30 sec Hard ROw or Bike Max 2 for 1 air squats in 30 seconds B. Mobility 90/90 hip stretch 60sec per side C. Specific 5 Back squats 100m Run or row @easy 4 Front squats 100m Run or row@moderate 3 OHS 100m...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (12 Rounds for reps) 12 Rounds each for reps 1min max DB Clean & Jerk 2×50/35lbs 1min max Cal Bike 1min Plank hold *1min rest*
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 3 Inch worms B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the leg, with the shin on a box https://youtu.be/QQPiREsGaQY C. Specific 2-3 sets 20 sec Max in and out plate...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (5 Rounds for time) Every 8mins for 40mins 1k Row 20 DB Thrusters 2×50/35lbs
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Workout of the Day

CrossFit

  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    Beginner
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    Intermediate
    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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