Day

October 8, 2021
CrossFit Elizabethtown – BurnX Metcon Metcon (No Measure) EMOM 40minutes 1- 16 KBS 53/35lbs 2- 16 DB Glute bridge 3- 8/8 KB Goblet Surrender lunges 53/35lbs 4- 16 KB Step-up over 53/35lbs 24″/20″
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch https://youtu.be/9LJDGUulS_8?t=409 C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Wall balls 5 Btn Snatch push...
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Workout of the Day

CrossFit

  • Sunday, October 24th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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