Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Pull-ups 10 EMOM 5-8 Strict Metcon (9 Rounds for distance) Rowing 1:40/20 x9 Rounds 2 minute rest after Round 5Continue Reading

CrossFit Elizabethtown – CrossFit Warm-up 2 Rounds 60s Jumping Jacks 60s Scorpion 30s Judo Pushups 30s Bird Dog/side 60s Deadbugs 30s Rest Metcon (No Measure) 6 EMOM 25ft Shuttle Runs (Every 5 feet) Rest 6 EMOM 10 Pushups Rest 6 EMOM 5 Burpee Jump Backs + 5 Broad Jumps Rest 12 EMOM 25ft Shuttle Runs...Continue Reading

Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-5-5) Deload 40% 50% 60% Metcon (Time) 50 Single Arm RKBS 50 Situps 50 Single Arm RKBS 50 Knees to ElbowsContinue Reading

Warm-up Arm swings/Leg Swings Band Pull Aparts Calf Raises Yoga Pushups 2-minute dubs (AMRAP – Reps) 2:00 Max Effort double-unders Hang Power Clean (5×3) 60-70% Same weight across Metcon (Time) 75-50-25 Double Unders 10-15-20 BurpeesContinue Reading

Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5) Deload 40% 50% 60% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 3 RFT 15 Back Squats from Floor 500m Row 15 DeadliftsContinue Reading

Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Run B-10 Pullups 10 Toes to Bar 10 OH Stationary Lunges 45/35 BarbellContinue Reading

Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 14 AMRAP 15 HSPU 25 Situps 15 DeadliftsContinue Reading

Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 5×5 5 second pullup negative 50 Ring Rows Metcon (AMRAP – Reps) 2 Rounds 7 AMRAP 3 Clusters 9 Box Jumps 3 min RestContinue Reading

Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75#...Continue Reading

Warm-up Couch Stretch Banded Lat Stretch Quadruped TSpine Rotation Bird Dogs Dead Bugs Pick Drill Row 30:30 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 500m Row 10 Burpees 20 SitupsContinue Reading