Category

BurnX
CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 5 Rounds for time 15 DB Thrusters 50/35lbs *15sec rest* 15 Box Jump overs 24″/20″ *15sec rest* 20 DB Thrusters 50/35lbs *20sec rest* 20 Box Jump 24″/20″ *20sec rest*
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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 – BurnX   Metcon Metcon (No Measure) EMOM 40minutes 1- 16 KBS 53/35lbs 2- 16 DB Glute bridge 3- 8/8 KB Goblet Surrender lunges 53/35lbs 4- 16 KB Step-up over 53/35lbs 24″/20″
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 7 Rounds for time 15 Push-ups 10 DB Clean & jerks 2×50/35lbs 15 Burpees *1min rest*
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) Buy in: Tabata (8x20sec ON/10sec OFF) Cal Bike 4 rounds 12 DB Bulgarian Split Squats 2×50/35lbs 800m Run Buy out: Tabata Cal Bike
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CrossFit Elizabethtown – BurnX   Metcon Metcon (AMRAP – Rounds and Reps) 10 rounds AMRAP 3minutes 15 KB SDHP 53/35lbs 30 Double-unders *1minute rest between AMRAPs*
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CrossFit Elizabethtown – BurnX   Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 40minutes 500m Row (400m Run) 21 Medball Cleans 20/14lbs 15 Sit-ups 9 Burpees over erg
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 5 Rounds for time 15 DB Thrusters 50/35lbs *15sec rest* 15 Box Jump overs 24″/20″ *15sec rest* 20 DB Thrusters 50/35lbs *20sec rest* 20 Box Jump 24″/20″ *20sec rest*
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) For Time 50-40-30-20-10 Double-unders 1DB Devil press (alternating) 50/35lbs V-ups 1DB Push Press (alternating) 50/35lbs
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CrossFit Elizabethtown – BurnX   Metcon Metcon (12 Rounds for reps) 12 Rounds each for reps 1min max DB Clean & Jerk 2×50/35lbs 1min max Cal Bike 1min Plank hold *1min rest*
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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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