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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 8 Rounds for time 10 Push-ups 10 DB Clean & jerks 2×50/35lbs 15 Burpees *1min rest*
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: Prayer stretch with foam roller round 3: Reverse plank + march https://youtu.be/9LJDGUulS_8?t=418 B. Specific 3 paused push press 3 Tall jerks* 3 jerks *https://youtu.be/QWCyQBN1vDM (land in whatever receiving position you will use for the weightlifting section) Weightlifting A: Push Press (1 RM) Then Every 90...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) Buy in: Tabata (8x20sec ON/10sec OFF) Cal Bike 4 rounds 12 DB Reverse lunges 2×50/35lbs 800m Run Buy out: Tabata (8x20sec ON/10sec OFF) Cal Bike
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 2 sets 5/5 Airplanes 9 Band pull aparts 3 Deadlifts @ascending Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7...
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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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Workout of the Day

CrossFit

  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    Beginner
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    Intermediate
    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Beginner
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Intermediate
    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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