Category

BurnX
Metcon (No Measure) 1 Min intervals x3 rounds Flutter kicks Side plank Seated L-sit Boat Pose Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Continue Reading
Metcon (AMRAP – Reps) Emom 16 Min 1 med ball slam Min 2 wall ball Metcon (No Measure) 2 minute intervals Back ext Sit-ups Floor wipers Plank
Continue Reading
Metcon (AMRAP – Reps) Tabata Push-ups Ring rows Rest 4 minutes 2 rounds Metcon (Time) Row as far as possible in 4 mintes Rest 4 minutes 1k for time
Continue Reading
Warm-up Kip swing Ring support L-sit 30:30×5 Metcon (No Measure) Every 3 mjnutes for 18 minutes Run 200m X10 SDHP X5 barfacing burpees
Continue Reading
Metcon Pizza Carry 1 min Intervals r/l x5 rounds Metcon (AMRAP – Reps) 1 min intervals single unders alt arm kbs 20 min Metcon (No Measure) Pick a partner, pick a ski-erg or Airdyne Cooldown Skierg 5 calx20 rounds (10 per partner) Airdyne x10 cal 16 rounds (8 per partner) **Be able to hold a...
Continue Reading
Warm-up (No Measure) Bandedn mobility Hip/shoulder Metcon (Time) 50 burpee pulls-ups Metcon (AMRAP – Rounds and Reps) 100m sprint 25 jump squats AMRAP 10
Continue Reading
Metcon (No Measure) 1 min intervals Bear crawl Inch worm Handstand walk Rest 3 rounds Metcon (AMRAP – Reps) Wallballs 3x max reps 2 minute rest after ball drops Metcon (Time) 100 dubs 10 burpees 75 dubs 15 burpees 50 dubs 20 burpees 25 dubs 25 burpees.
Continue Reading
Metcon (No Measure) “Red light. Green Light” Suitcase carry 45:15 x 10 min (1min R/ 1min L) Metcon (AMRAP – Rounds and Reps) Air squat x50 DB/KB Push Press x12 4 RFT
Continue Reading
Metcon (No Measure) Plyo drills Ladder Hurdles Boxes Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
Continue Reading
Metcon (Time) 1200m run 30 DB/KB Squat cleans Metcon (AMRAP – Reps) AMRAP 10 Sit-ups 10-15-20-25-30-35-40….. Wall walks 2-4-6-8-10-12-14……
Continue Reading
1 16 17 18 19

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)

CrossFit Teens

Archives