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KBS
CrossFit Elizabethtown – CrossFit Warm-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...
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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...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Rock Paper Scissors Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3 matches) and the...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps https://www.youtube.com/watch?v=FDoih85T5vo C. Specific 2 sets 6 reps on each movement Metcon A: Metcon (Time) 3 rounds 50 Burpee to a target 60 KB swings 24/16kg...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank 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 Tall box jumps 9...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow rotations 3...
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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 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5 Pike ups -7 Light kb swings -9...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run 15 Burpees 45 KB...
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Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5+) 65% 75% 85% Add 10# to last cycles 1RM. Then use 90% to establish percentages. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Workout of the Day

CrossFit

  • 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
    Beginner
    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

    Intermediate
    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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