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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 4 minutes 12 In and out squats 10 Squat clean wall balls* 8 Banded lateral hops (4per side) *Not a med ball clean, A med ball clean into a wall ball Banded lateral hops: https://youtu.be/P6kwL0jOsJM B. Specific 7 RDL 7 muscle clean 7 Elbow rotations 7 Front squats 7 good mornings Weightlifting A: Clean (10×1 @85%+) EMOM 10minutes 1...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 40minutes 500m Row (400m Run) 21 Wall balls 20/14lbs 15 Sit-ups 9 Burpees
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2min Bike or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 2 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE This specific warm up is a very dedicated skill session today: *Teach the snap back pull with advanced athletes here. **Have every athlete touch the rings...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (Time) 5 Rounds for time 15 DB Thrusters 2×50/35lbs *15sec rest* 15 Box Jump overs 24/20″ *15sec rest* 20 DB Thrusters 2×50/35lbs *20sec rest* 20 Box Jump overs 24/20″ *20sec rest*
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General Row 45 seconds 25′ samson stretch lunges Row 30 seconds 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Specific 3 sets 6/6 Bodyweight bulgarian split squats 4/4 single leg glute bridges 1 Back squat @ascending Strength A: Back Squat (5 x 1+1+1) Cluster sets 5 x 1-1-1 @Ascending 20sec rest between each rep 3min rest between sets Rack your bar between reps Score:...
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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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