Warm-up
Halos x20
Reverse Snow Angel x10
Scorpions x20
Yoga Pushups x5
Hip Bridges x20
Goblet Squat Hold x30s
Goblet Squats x10
Tabata
Planks x8 Rounds
Side Planks x4 Rounds Each Side
Metcon (Time)
21-15-9
Kettlebell Swings
Burpees
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets
3 clean first pull
3 hang muscle clean
3 low hang power clean
3 jerk dips
3 push press
3 Push Jerk
3 tempo clean & jerk
5-10 Cal Machine @hard
Metcon
A: Metcon (4 Rounds for reps)
2 rounds
AMRAP 2 minutes
15/12 Cal Bike/Ski/Row
Max Clean & Jerk 185/135 lbs
Rest 2 minutes
AMRAP 2 minutes
6 Clean & Jerk 185/135 lbs
Max Cal Bike/Ski/Row
Rest 2 minutes
KG: 80/60
Score: Total reps
TC: 14mins
Scaling options
Beginner
2 rounds
Amrap 2 minutes
10/8 Cal Bike/Ski/Row
Max Clean & Jerk @mod-heavy
Rest 2 minutes
Amrap 2 minut…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#