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CrossFit
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 3-5 Beat swings 3-5 Transition mu Transition Mu Beginner: https://youtu.be/QYFJ108HOC8 Intermediate: https://youtu.be/vs_ZlCrxfQ4 Advanced: https://youtu.be/spafzsIBzzI Metcon A: Metcon (Calories) 5 rounds 3min AMRAP 6 Ring muscle ups 12 Shoulder to...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 sets 30sec Row/Bike/Ski 5 RDL Jump @empty bar 10 Rotating T spine squats https://youtu.be/ue3M_kDdX34 B. Specific 3 Hang clean pull 3 Tall power cleans 5 Front rack elbow rotations 3 Tempo power cleans 3 Pause Front squats* *Pause for 2 seconds in the bottom...
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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...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets @ascending 20 Double unders 5 Air squats 2 Jerks Metcon A1: Metcon (Time) For time 50-40-30-20-10 Air Squat Double...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings B2. B mu skill progression 3 sets Beginner: 5-7 Beat swings...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 Gymnastics A: Metcon (No Measure) Butterfly progression: One set on each progression...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Specific @ working weight 3 Snatch First Pull 5 box jumps 3 Snatch high pulls 5 box jumps 3 OHS 5 box jumps 3 Tempo Squat Snatch Weightlifting A: Front Squat...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Gymnastics A: Metcon (No Measure) EMOM 8minutes Min...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30sec Row/Bike/Ski @hard 6/6 Cossack Squats 10 Rotating T spine squats B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 3 Front squats @1 1/4 + ascending 10 Broad jumps 3 Pause*...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 3 rounds to progress loading in the following: -Yoke carry...
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Workout of the Day

CrossFit

  • Tuesday, October 26th 2021

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

    3min Row @easy

    B. Mobility

    Prone PVC shoulder dislocates

    10 reps

    https://youtu.be/JEWmoIwYUb0

    C. Specific

    3 sets

    3-5 Beat swings

    3-5 Transition mu

    Transition Mu

    Beginner: https://youtu.be/QYFJ108HOC8

    Intermediate: https://youtu.be/vs_ZlCrxfQ4

    Advanced: https://youtu.be/spafzsIBzzI
    Metcon
    A: Metcon (Calories)
    5 rounds

    3min AMRAP

    6 Ring muscle ups

    12 Shoulder to OH 135/95 lbs

    Max Cal Row in remaining time

    1 min rest between amraps
    KG: 60/40

    Score: Total reps (Cals)

    TC: 20 mins

    Scaling options

    Beginner

    5 rounds

    3min amrap

    6-12 Ring Rows

    12 Shoulder to OH @light

    Max cal row in remaining time

    1 min rest between amraps

    Intermediate

    5 rounds

    3min amrap

    6 Box Transition ring muscle ups

    12 Shoulder to OH @95/65 lbs

    Max cal row in remaining time

    1 min rest between amraps

    COMP

    5 rounds, each for time

    3min…

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