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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...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (8 Rounds for time) E5MOM for 40minutes 8/8 DB Lunges 1×50/35lbs 8/8 DB Shoulder-to-overhead 16 Cal Row
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets @ascending 20 Double unders 5 Air squats 2 Jerks Metcon A1: Metcon (Time) For time 50-40-30-20-10 Air Squat Double...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) For Time 27-24-21-18-15-12-9-6-3 KBS 53/35lbs Push ups 1 Arm KB Push-Press 53/35lbs
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings B2. B mu skill progression 3 sets Beginner: 5-7 Beat swings...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 4 rounds for time 1k Row 100 Double-unders 400m Run *rest 2mins*
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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.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 Gymnastics A: Metcon (No Measure) Butterfly progression: One set on each progression...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (No Measure) EMOM 14minutes odd- 14 DB Step-ups 1×50/35lbs even- 30 Air squats *rest 2mins* EMOM 14minutes odd- 16 Box jumps 24″/20″ even- 12-16 Burpees *rest 2mins* EMOM 14minutes odd- 14 DB Bulgarian split squat 1×50/35lbs even- 30 Air squats
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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.Specific @ working weight 3 Snatch First Pull 5 box jumps 3 Snatch high pulls 5 box jumps 3 OHS 5 box jumps 3 Tempo Squat Snatch Weightlifting A: Front Squat...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (18 Rounds for time) E2MOM for 36minutes 8 Double DB Snatch 2×50/35lbs 12 v-ups 8 Ring Rows (DB Bent over row)
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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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