CFE Blog

Warm-up Nordic Lift x15 Side Plank 45 sec Prone W/Y x10 2 rounds Deadlift Prep: DL to Knee DL to thigh Deadlift Metcon Prep: Hollow/Arch Hanging Hollow/Arch Dynamic Half Pull-up x5 Pull-up x5 Discuss Scaling Find KB Weight over course of 2-3 sets. Deadlift (5-5-5-5-5+) *Build **Overhand ***No hookgrip Metcon (Weight) Every 4 minutes for 24 min x50 Dubs x15 KB/DB Deadlift x20 Walking Lunge (KB Hanging) x15 Pull-ups *Same...
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Shoulder Press (5-5-3-3-3+) Metcon (Weight) Every 5 Minutes for 20 Minutes 400m Row 15 DB Push Presses
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Warm-up Before Class: CS Side lying external Rotation Standing Circles 90/90 Rotation Metcon (No Measure) Underhand Lat Pulldown Bent over Reverse Fly 4×12 Wide Grip Pulldowns Lateral Raise 4×12 Tricep Pressdown Hammer Curl 4×12
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Deadlift (5-5-3-3-3+) Metcon (Time) 21-18-15-12-9-6-3 Cal Bike Dubs Deadlift Partner Workout Alternate Movements
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Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40...
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Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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