Thursday, September 16th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

Amrap 6 minutes

12 In and out squats

20 Plate Jumps

20 Jumping lunges

B. Mobility

Foam roller wall slide

10 repetition slow and controlled

C. Specific (Before the Metcon)

2 sets

8 Alternating Scorpions

12 Band pull aparts

3 push up to downward dog

50ft butt kicks


A: Metcon (AMRAP – Rounds and Reps)

“Deka Beep Test”

On a standard beep test recording, athletes perform between beeps until failure:

1 Burpee + 3 air squats

Failure = missing two beeps in a row

Score: Rounds + reps

TC: 10-15mins
Scaling options

Reduce air squats as necessary


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins


OHS 95/65 lbs

200m Run after each set
Score: Rounds + reps

Scaling options


AMRAP 12 mins


Overhead Squat @light

100m Run after each set


AMRAP 12 mins


Overhead Squat @65/45 lbs

200m Run after each set

Extra Accessory

Metcon (No Measure)

Easy 200m walk

Hip Cars

2 x 6/side


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Workout of the Day


  • 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
    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

    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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