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Box Jump
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 3 sets @snatch grip + Ascending 5 Good mornings 5 btn press 5 btn thrusters 5...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats https://youtu.be/LM4eV8Aj0Ko B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 6 Tempo back squats @30-50% (4.1.X.1) 40sec easy...
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CrossFit Elizabethtown – CrossFit   Gymnastics A: Metcon (Time) 6 rounds 200m Run 3 Bar Muscle-ups Score: Time TC: 10mins Scaling options Beginner 6 rounds 200m Run 3 Jumping CTB @2sec down Intermediate 6 rounds 200m Run 3 Jumping Bmu or 3 CTB Warm-up (No Measure) A. General 2 rounds 400m Run 10 in-and-out squats...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded W-Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Specific 10/10 banded monster walks 6 Wall...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank + march B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 3 sets -3 push-up to downward dog -5 RDL’s -7/7...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double under or a triple under B. Mobility B1. World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 B2. PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Specific 3 sets 8/8 single leg glute bridges 5 Tuck Jumps* 3 Broad jumps* https://youtu.be/96hGhN9_7_s Power A: Max Height Box Jump (Distance) Max Height Box Jump Score: Height of best box...
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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...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 Rounds 30 seconds Row/Bike/Run/Ski @Easy 10 band pull aparts 5 PVC Shoulder Dislocates B. Mobility Rotating full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific 10 Scap pulls + 10 Beat swings 2 progression sets: 1-2 strict pull-ups 2-3 Kipping pull-ups 1-2 Tempo pull-ups Gymnastics...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press B.Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have...
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Workout of the Day

CrossFit

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

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

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