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T2B
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Easy row, nose breathing 20 Fast Back wards arm circles 10 Scap pulls B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://youtu.be/NCPxGWf092I C. Specific (pre metcon) 2 sets @ascending, TnG 3 Clean pulls 3 Tempo Pause...
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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 2 rounds 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Specific @ 30-40% 3 Snatch Deadlifts 3 Tall box jumps 3 Snatch high pulls 5 Tall box jumps 3 muscle snatch 5 Tall box jumps 3 Snatch drops...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 30sec Bike or Row @easy 30sec Cossack squats 30sec Bike or Row @mod 30 sec of Jumping air squat every 2,3,4,5 sec 30sec Bike or row @hard B. Mobility 90/90 hip rotations 60sec C. Specific 2 sets 5/5 Banded monster walks 10 Glute bridges 5 jumping...
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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...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds hollow hold + 1 V-up every 5 seconds 20 seconds Burpee to target 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....
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity Then 3 sets 3 push-up to downward dogs 5 V-ups 7 Pause ring rows 9 Seated piked leg raises https://youtu.be/2kMkNFRbLJQ?t=67 B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific Drills 3 sets 5 clean first pull 5 hang muscle clean 5 heaving hang squat clean Weightlifting A: Metcon...
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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 1 Set -5/5 Airplanes -7/7 Pause bulgarian...
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CrossFit Elizabethtown – CrossFit   Metcon A2: Metcon (Time) Team Version For time 240 Cal Bike/Row/Ski 160 TTB *Work one partner at a time. You go, i go style. Partition the work as needed.
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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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