Warm-up (No Measure)
Clean Upright Row
Upright Row to Front Rack
High Hang Muscle Clean
Low Hang Muscle Clean
Ground Muscle Clean
Power Clean
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
4 Power Cleans
40 Double Unders
400m Row
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3 rounds
200m Run
30sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
15sec Double unders
15 sec Banded Good mornings
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
3 x 50′ butt kicks + 50′ sprint
2 sets
5 KB dead lifts + 5 Russian swings + 5 KB swings
5 Box jump overs
Metcon
A: Metcon (Time)
For time
Buy in: 1k Run
5 rounds for time
30 Box jump overs 24/20″
30 KB Swings 24/16 Kg
Buy out: 1 Km Run
Score: Time
TC: 40mins
Scaling options
Beginner
Buy in: 600-800m Run
5 rounds for time
30 Box jump overs @low-mod
15-30 Russian KB Swings @24/16 Kg
Buy out: 600-800m Run
Intermediate
Buy in: 800m-1 Km Run
5 rounds for time
20-30 Box jump overs @24/20″
20…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#