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Wall Ball
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 Prone W-Y B. Mobility Prayer stretch 2 sets of 5 deep breaths Rest as needed between sets https://www.youtube.com/watch?v=umCOjch2kG0 C. Specific 2 Sets 5 Banded W pull apart + 6 Rotating Scorpions Ring Muscle...
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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...
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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 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Mobility Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 7 Tall kneeling Banded Angels 5 x 1 1/2 press* *Press to forehead and pause, back down to...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row/Bike/Ski @easy 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3-5 Hang clean pull 3-5 Tall power cleans 3-5 Front squats 3-5 Push press 3-5 Jerks Weightlifting A: Metcon (3 Rounds for...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 6/6 bulgarian split squats 8 Banded Abduction glute bridge + 2-3 sec...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Specific 3 sets 8/8 single leg glute bridges 5 Tuck Jumps* 3 Broad jumps* https://youtu.be/96hGhN9_7_s Power A: Max Height Box Jump (Distance) Max Height Box Jump Score: Height of best box...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific -5 snatch lift offs -5 Snatch high pulls -5 OHS -5 tall Snatches -5 tempo snatches Weightlifting A: Metcon (Weight) Tempo Snatch high pull + Hang squat snatch...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 400m Easy run 10 Alternating Cossack squats B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 2 sets 50ft A skips 50ft Butt kicks + 50ft sprint 10 Tempo wall balls @3sec down Metcon A: Metcon (AMRAP – Reps) Every 3 mins for...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2min Row 10 Wall balls 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 60sec C. Specific 1 set 7/7 single leg glute bridge 4 jumping squat with empty bar @3sec down 3 Tall Box jumps Weightlifting A: Metcon (Weight) EMOM 9minutes Alternate between:...
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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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