Bench Press
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...
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Metcon (Time) 5 Rounds for Time: 5 Bench Press * 5 Power Clean** *Choose a weight that is challenging, but you are confident in your ability to complete all 5 reps without a spot **Choose a weight that is challenging and will force you to do singles.
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Bench Press (5@40% – 5@50% – 5@60%) *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks. **We will...
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Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Warm-up (No Measure) 3 Movements: Assault Bike Single- Unders Bottom OH Squat Hold w/pvc pipe Coach note: Have class spend 1 minute at each “station”. Separate class into groups and rotate movements in the event the class exceeds the amount of bikes available. **Complete 2 Sets** Athlete note: Within each minute you do not have...
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Bench Press (5@40% – 5@50% – 5@60%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 20 dips 15 GHD sit-ups 20 handstand push-ups 15 GHD sit-ups Alternate Version: Complete as many rounds as possible in 10 minutes of: 20 dips 15 weighted sit-ups* 20 handstand push-ups 15...
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Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 4 strict pull-ups 8 push-ups with feet on a box 12 med-ball cleans ♀ 20-in.box, 14-lb. ball ♂ 24-in.box, 20-lb. ball Scaling: Modify the pull-ups and push-ups so...
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Bench Press (3@70% – 3@80% – 3+@90%) *Utilize heaviest recorded bench press from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 Push-Ups 50 Air Squats
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Warm-up (No Measure) General Warm Up: Complete 2 Rounds: Bottom Push-Up Hold x 20 sec rest 15 sec Strict Push-Ups x 8 rest 15 sec Bottom Squat Hold x 20 sec rest 15 sec Air Squats x 8 rest 15 sec Hand-Release Burpees x 10 rest 15 sec Specified Warm-Up: Empty Bar/PVC: Sumo Deadlift x...
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Bench Press (10 Minutes to build to a heavy single) Metcon (No Measure) Min 1: 100 Ft. DB/KB Suitcase Carry Min 2: 100 Ft. Crab Walk Min 3: 10 DB/KB Suitcase Deadlift Min 4: 10 Max effort Broad Jump *Complete 4 Rounds **If you do not complete the specified number of movements within the minute,...
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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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