Wednesday, September 15th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

B. Specific

Jerk Drills

5 btn dip hold

5 btn Push press + pause in ext.

5 drop jerk

5 btn Split jerk


A: Metcon (Weight)

Behind the neck Jerk


Work up to a RPE 8/10
Score: Heaviest set

TC: 15mins

Scaling options


Push press


*Gaining the necessary positional and prerequisite, shoulder girdle strength for the jerk.


Split Jerk



B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 mins

15 CTB

10 Strict HSPU

15 Front Squat 135/95lbs
KG: 60/40

Score: Rounds + reps

Scaling options


Amrap 15 mins

15 Ring rows

10 Strict DB press

15 Front Squat @light


Amrap 15 mins

15 Pull-ups / Assisted CTB

10 Piked HSPU

15 Front Squat @95/65lbs

Extra Accessory

Metcon (No Measure)

Floor facing angel

3 x 60 seconds effort

Rest 60 seconds between sets
Goal: Scapular engagement

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Workout of the Day


  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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