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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 Front rack elbow rotations https://youtu.be/8rqB4j2iUEA Weightlifting A: Power Clean (5 x 1 + 1 @85%+)...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Distance) Row for 45 minutes every 3 minutes stop and perform (alternate) -15 Wall balls 20/14lbs – 10 Burpees over erg -15 v-ups
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CrossFit Elizabethtown – BurnX   Metcon Metcon (8 Rounds for time) E5MOM for 40minutes 8/8 DB Lunges 1×50/35lbs 8/8 DB Shoulder-to-overhead 16 Cal Row
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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 (Time) 3 rounds 3,000m Bike or 1,200m Row/Ski 30 Burpee to target 6″ Every 3...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) For Time 27-24-21-18-15-12-9-6-3 KBS 53/35lbs Push ups 1 Arm KB Push-Press 53/35lbs
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Workout of the Day

CrossFit

  • Monday, October 25th 2021

    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

    Front rack elbow rotations

    https://youtu.be/8rqB4j2iUEA
    Weightlifting
    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options

    Beginner

    5 x 3 + 3 @Moderate

    Intermediate

    As written

    COMP

    7 x 1 + 1 @85%+
    Metcon
    B: Metcon (5 Rounds for time)
    Every 5 mins for 25 minutes

    30 Wall balls 20/14lbs

    20/16 Cal Bike/Row/Ski

    15 KB swings 32/24 Kg
    KG: 10/8

    Score: Time of each set

    TC: 25mins

    Scaling options

    Beginner

    Every 5 mins x 5 sets

    20-30 Wall balls @light

    12/10 Cal Bike/Row/Ski

    15 Russian KB swings @Modera…

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