Category

BurnX
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
Metcon (Time) RKBS 15-30-45-60 2 min Rest Metcon (Time) 100m RArm OH Carry 100m L Arm Oh Carry 3 rounds
Continue Reading
Warm-up Banded Mobility Hips/Shoulders Metcon (Time) Run 1k rest 3 min Run 200m rest 1 min Run 800m Rest 3 min Run 400m Rest 1 min 30 Burpees for time
Continue Reading
Metcon (AMRAP – Reps) 6 Stations Ski-erg plank Row Leg lift Airdyne Boat pose 1 min intervals 2 min rest 3 rounds Score = total Cal.
Continue Reading
Metcon (Time) Row 10 Cal x10 Burpees rest 1 min 3 rounds Total time Metcon (Time) 50 Sit-ups rest 1 min 150 Dubs/300 singles rest 30 sec 5 rounds
Continue Reading
Metcon (Time) Running 100m x10 – one set every 30 seconds Rest 5 min. 400m x2 – one every 3 minutes. Rest 5 min. 100m X10 – one set every 30 sec. ()
Continue Reading
Turkish Get Up (4×2) Metcon (No Measure) Three Stations Battle Ropes Back Extensions Iron Mikes Sit-ups -one minute intervals -2 minute rest at the end of each round -3 people per station max.
Continue Reading
Warm-up KB Shoulder Stabilizer x30 sec each arm Bipod Stance x1 min side plank x1 min Metcon (AMRAP – Reps) Single Arm KBS Tabata (switch @ top) 1 min Rest Plank Tabata 1 min Rest 2 rounds. KBS will be scored.
Continue Reading
1 20 21 22 23

Workout of the Day

CrossFit

  • Saturday, December 4th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

CrossFit Teens

Archives