Category

BurnX
CrossFit Elizabethtown – BurnX   Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 42minutes 15 DB Strict press 2 Wall walks 15 DB Power Cleans 2 Wall walks 15 DB Deadlifts 2 Wall walks DB: 2×50/35lbs
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CrossFit Elizabethtown – BurnX   Metcon Metcon (3 Rounds for reps) 3 rounds for reps 4minutes Max Cal Row/Ski/Bike 1minute Max Jumping lunges 3minutes Max Cal Row/Ski/Bike 1minute Max Box jumps 24″/20″ *1minute rest*
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) For time 800m Run 60 DB Snatch 400m Run 50 DB Snatch 800m Run 40 DB Snatch 400m Run 30 DB Snatch 800m Run 20 DB Snatch 400m Run 10 DB Snatch DB: 1×50/35lbsa
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CrossFit Elizabethtown – BurnX   Metcon Metcon (10 Rounds for time) E4MOM for 40minutes 50 Double-unders 25 Wall balls 20/14lbs 30 Double-unders 15 Weighted Sit-ups 20/14lbs
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 4 rounds for time 40 DB Front Rack Lunges 2×35/25lbs 30 Cal Bike/Row/Ski 30 Push-ups *2min rest between rounds*
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CrossFit Elizabethtown – BurnX   Metcon Metcon (10 Rounds for reps) 10 rounds 45sec ON / 15sec OFF Cal Row/Bike/Ski Wall Sit KBS 53/35lbs Handstand Hold/Pike-up Hold
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 80 rounds for time 2 Burpees 3 Box jumps 24/20″ 4 Pistol Squats *rest 15 sec*
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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 30 sec side plank right 30 sec side plank left 1min max Slam ball 30/20lbs *1min rest* ()
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CrossFit Elizabethtown – BurnX   Metcon Metcon (No Measure) EMOM 40minutes 1- 16 KBS 53/35lbs 2- 16 Glute bridge walk 3- 8/8 KB Goblet Surrender lunges 53/35lbs 4- 16 DB Step-up over 50/35lbs, 24″/20″
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 8 Rounds for time 10 Push-ups 10 DB Clean & jerks 2×50/35lbs 15 Burpees *1min rest*
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Workout of the Day

CrossFit

  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    https://www.youtube.com/watch?v=2F-wH4sDFho

    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

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    Metcon
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins

    Beginner

    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms

    Intermediate

    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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