Tuesday, September 14th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

3min Easy row, nose breathing

20 Fast Back wards arm circles

10 Scap pulls

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds


C. Specific (pre metcon)

2 sets @ascending, TnG

3 Clean pulls

3 Tempo Pause Power cleans*

5 cal row @hard

*Slow to the second pull, then accelerate and pause in reception.


A: Metcon (7 Rounds for time)

Every 90 seconds for 7 sets

100′ Farmer Carry 2×50/35lbs

8-10 TTB
KG: 22.5/15

Score: Each set for time

TC: 9:30

Scaling options


100′ Farmer Carry @2xlight

8-10 Sit-ups or V-ups


100′ Farmer Carry @2×35/25 lbs

4-8 TTB or 8-10 Toes to eye level


B: Metcon (Weight)

Every 2 mins for 20 mins


-15-20 Cal Row

-3 Power Cleans @60% + ascending
Scaling options


Every 2 mins for 20 mins

Min 1:

Row 10-15 Cals

Min 2:

3 Power Cleans @moderate


Every 2 mins for 20 mins

Min 1:

Row 12-18 Cals

Min 2:

3 Power Cleans @60-75%

Extra Accessory

Metcon (No Measure)

3 rounds

30 sec Hollow body rocks

30 sec Hip extension hold on GHD

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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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