Dubs Archives – CrossFit Elizabethtown

September 18, 2021ByAdminInCrossFit

Sunday, September 19th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees 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 Post chain activation 2 sets 10/10 single leg...

September 16, 2021ByAdminInCrossFit

Friday, September 17th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20sec Plate hops 10 Samson lunges 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 the athlete elevate the...

August 23, 2021ByAdminInCrossFit

Tuesday, August 24th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific 2 sets 5 scap pulls 5 beat swings 3-5 Single leg jumping CTB box...

August 16, 2021ByAdminInCrossFit

Tuesday, August 17th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3min Bike/Row/Ski @increasing intensity B.Mobility Prayer stretch with foam roller 2 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings C2. B mu skill progression 3...

August 9, 2021ByAdminInCrossFit

Tuesday, August 10th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 PVC shoulder dislocates B. Specific 2 sets 3 Scap pull + box hollow body* 5 Beat swings 7 pause ring rows**...

August 2, 2021ByAdminInCrossFit

Tuesday, August 3rd 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C.Specific @ working weight 3 Snatch First Pull 5 box jumps...

July 29, 2021ByAdminInCrossFit

Friday, July 30th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2min Row @increasing intensity, rowing the final 10sec @100% B. Specific 3 x 5 ‘racing start’ strokes or ‘Hard strokes’ 30sec rest https://youtu.be/cH2byTcKsBM B2. Specific (Pre metcon) 2 sets @Ascending past the working weight 3 Back squats + 3 BTN push press +3 OHS 15...

July 21, 2021ByAdminInCrossFit

Thursday, July 22nd 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Scap pulls 60sec Row/Bike/Run/Ski @ Hard 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...

July 15, 2021ByAdminInCrossFit

Friday, July 16th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 4 min Bike/Row/Ski @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific Drills 3-5 Scap pull + hollow (against box) 3-5 Beat swing with towel between feet 3-5 Glide kip (across box) 3-5Jumping Bar muscle...

July 10, 2021ByAdminInCrossFit

Sunday, July 11th 2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Air squats B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy lunges 50′ Farmers Carry *A typical bulgarian split squat...

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