Warm-up
0-5:00
Briefing
0-20:00
Ankle Mobility
Band Pull Aparts
OH Band Pull Aparts
OH Squat with band tied to rig
PVC OH Squat against rig
OH Squat Technique
Overhead Squat (3-3-3-3-3)
Increase weight every round
500m Row (Time)
Max Effort 500m Row
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…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#