Friday, July 23rd 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 sec Inch worms

B. Mobility

Rotating scorpions

60 seconds

C. Specific

3 sets

10 sec Wall facing HS hold

5 Bench press @ascending

Gymnastics

A: Metcon (Weight)

3 sets

5-10 Bench press @60%

30 sec HS hold

Rest 90 seconds between sets

Score: Weight used across each set

TC: 12mins
Scaling options

Beginner

3 sets

5-10 Bench press @light-mod

30 sec Hand plank hold

Intermediate

3 sets

5-10 Bench press @60%

30 sec Piked HS hold

Metcon

B: Metcon (4 Rounds for time)

4 rounds, each for time

200m Run

25 DB Deadlift @2×50/35lbs

6 Bar Muscle-ups

Rest 1 minutes

KG: 22.5/15

Score: Time of each round

TC: 18mins
Scaling options

Beginner

4 rounds, each for time

100m Run

15 DB Deadlift @2xlight

6 Jumping pull-ups @2sec down

Rest 1 minutes

Intermediate

4 rounds, each for time

200m Run

25 DB Deadlift @2×35/25lbs

6 CTB or Assisted CTB

Rest 1 minutes

Extra Accessory

Metcon (No Measure)

Tall kneeling Banded angels

3 x 10

Rest 45 seconds between sets

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Workout of the Day

CrossFit

  • Sunday, July 25th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch

    5x/leg

    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

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