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
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…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#