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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Piked runners calf stretch 4 reps/side 10sec contraction pressing the heel away from the floor through the ball of the foot 10sec stretching pushing the heel towards the floor C.Specific 3 sets 12 Russian...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) Tabata something else 80 DB Push press 80 Ring rows 80 Push ups 80 DB Curls 80 DB Renegade Rows Rx: 2×35/25lbs perform in a Tabata format until completed. Work 20seconds, rest 10 seconds.
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 1min Row @ increasing intensity 30s banded Y pull (15s/arm) 30s tall box jumps B. Specific 2 sets 10/side banded side walk 10 Alternating curtsy lunges 3-5 Barbell elbow rotations, front rack* 3-5 tempo Front squats *https://youtu.be/8rqB4j2iUEA Strength A: Front Squat (5×5 @80%) Every 3...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (3 Rounds for reps) 30 x 30 sec ON – 10 sec OFF Calories Row 30 x 30 sec ON – 10 sec OFF Abmat Sit-ups 30 x 30 sec ON – 10 sec OFF Burpees
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round 30 sec Row or Bike or Run 30s Scorpions 5/5 Dead bug B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific 3...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (No Measure) EMOM 42 minutes Alternate Between – 200/150m Row – 60 Double-unders – 15 Box Jump overs 24/20″
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 3 Hang clean pull 3 Tall power cleans 3 Front squats* 3 Tempo squat cleans...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 38 minutes 4 DB Man Makers 2×50/35lbs 400m Run 6 DB Man Makers 400m Run 8 DB Man Makers 400m Run …
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CrossFit Elizabethtown – BurnX Metcon Metcon (7 Rounds for reps) 7 rounds for reps 1min max Cal Row 1min max Squat Thrust 1min max Reverse Plank 1min max Slam ball 30/20lbs *1min rest* Squat Thrust = No-push-up-burpee
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike 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 AMRAP...
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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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