Tag

Squat
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 Amrap 6 minutes 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam roller wall slide 10 repetition slow and controlled https://www.youtube.com/watch?v=VUOVGr8cao0 C. Specific (Before the Metcon) 2 sets 8 Alternating Scorpions 12 Band pull aparts 3 push up to downward...
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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...
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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...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up Prone Y’s Prone T’s Prone Presses Reverse Snow Angel Yoga Pushups Goblet Squat Hold Goblet Squats Goblet Squat Thruster Halos Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring Dips In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008 To learn more about Wilmot...
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Warm-up 60s Banded Lat Stretch each Side 60s Scorpions 60s Lateral Stepovers 10 Scapular Pullups 10 Scapular Pushups Pullups/Pushups/Squat Technique Running Drills 800m Run (Time) Max Effort 800m Run 0:00-10:00 Rest for remainder of 10:00 Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats 10:00-30:00 Start at 10:00 minute mark 20:00...
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Metcon (3 Rounds for reps) 3 Rounds KB Swings Pushups Burpee Box Jump Overs Situps Air Squats Partner workout Alternate movements One partner works 60s while the other rests
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Warm-up 60s Banded Lat Stretch each Side 60s Scorpions 60s Lateral Stepovers 10 Scapular Pullups 10 Scapular Pushups Pullup/Pushup/Squat Technique 3 Rounds 3 Pullups 6 Pushups 9 Air Squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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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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