CrossFit Elizabethtown – CrossFit Warm-up Pick Drill: 1 min Legs 1 Min Legs/shoulders 1 min Legs/Shoulders/Arms Clean & Jerk Prep: Pull Under Y’all Jerk Hang Clean Pause Jerk Clean Jerk Metcon (Time) Partner WOD Row 1k 30 CJ 95/65 Row 1k 30 CJ 135/95 Row 1k 30 CJ 185/125 Row 1k
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Warm-up Bike 45:15 x3 trade off with partner Foam roll legs/butt CF Gymnastics Wrist warm-up Rope climb prep: Hang 10 sec Knee tucks x5 J-Hook/Heel-Hook Demo & Practice Metcon (Time) Bike 15/12 cal Rope Climb x2 20 rounds for time Alternate rounds
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Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD Suicide Clean and jerk x7 Amrap 14 You go-I go
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Warm-up Foam roll: Quads Low back Hamstrings Leg swings Air squats Good morning Pick drill 1 min arms 1 min back/arms 1 min legs/back/arms Metcon (Time) Partner WOD Row 5k Bike 4 miles
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Warm-up Row Pick Drill 1 min of Arms 1 min of Back/Arms 1 min of Legs/back/arms Foam roller 90 to V x10 T’s x20 Lying Med Ball Throws 2×10 Ring supports x30 sec Ring Cradle x30 sec Ring dips x5 Hand release push-up Demo and attempts. Coaches cue. Thruster Prep Dip drive Push press Front...
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Warm-up 15-35: Power Clean (3-3-3/2-2-2/1-1–1) Threes – Catch High Twos – Catch Medium Singles – Catch Low 45-60: Metcon (Time) Partner WOD Backward Sled Drag 400m 90/45 Chest to Bar x75 Thrusters x100 115/80
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Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles
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Warm-up Min 0-8 Jumping Jacks Mt Climbers Hollow Body 45:15 2 rounds Min 10-20 Goodmornings x15 Sit-ups x15 Deadlift Progression Shin to knee Shin to thigh Shin to waist Min 20-25 Brief MIn 40-45 Establish partners and Pull out Bikes 25-40: Deadlift (5×8) *Build **Perform 15 V-ups after every set. 45-60: Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Foam roller Relay MIN 5-8 Brief MIn 8-12 Banded Hip Mobility: Couch Stretch Runner Stretch Min 12-20 KB Front Squat Front Squat Prep: 1/4 Squat 1/2 Squat Full Squat 35-60 Metcon Prep: 200m run 100m Sled push (distance split between team) 20-35: Front Squat (Build to a 1RM) Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Wall Run Shoulder 30 Sec 30 sec rest Waist 30 Sec 30 sec rest Thigh 30 Sec Min 5-15 Snatch Prep: Footwork H/M/L x10 High Hang Snatch x10 Hang Snatch x10 Snatch x10 MIn 15-25 Warm-up Snatch 25-30 Set up sleds and potty 30-60: Metcon (Time) Team Workout Aquire 800m sled Push...
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Workout of the Day


  • CrossFit WOD 1/16/19

    Jump rope

    Pivot Lunge

    Pike Push-up


    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)


    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU


    Front rack Lunge x20


CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom