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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Gymnastics A: Metcon (No Measure) EMOM 8minutes Min...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 42minutes 18 Cal Row 18 Burpees over erg 12 Cal Row 12 Burpees over erg 6 Cal Row 6 Burpees over erg
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30sec Row/Bike/Ski @hard 6/6 Cossack Squats 10 Rotating T spine squats 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 3 Front squats @1 1/4 + ascending 10 Broad jumps 3 Pause*...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 6 rounds for time 20 Wallballs 20/14lbs 10 Devil’s press 2×50/35lbs 1min Elbow plank *1min rest*
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 3 rounds to progress loading in the following: -Yoke carry...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (5 Rounds for time) E8MOM for 40mins 800m Run 40 Wallballs 20/14lbs Can sub Run with: 1k Row or 2k Bike
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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 World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets 20 in-and-out plate hops 3 Dual DB Deadlifts 3 Dual DB snatch 5 Dual DB hang Muscle cleans...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (No Measure) EMOM 42mins Odd: 8 DB Snatch 50/35lbs 8 Box Jumps 24/20″ Even: 45sec plank hold
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30sec Row/Bike/Run/Ski @ easy 30sec Wall balls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard B.Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 2 sets 5...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (4 Rounds for reps) 2 rounds AMRAP 5 minutes max unbroken KBS max unbroken Sumo DL (KB) *2 minutes rest* AMRAP 15 minutes 10 Cal Bike 10 KB Goblet Squat
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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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