Weightlifting
Turkish Get Up (5×3)
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3min Bike,Row, or Ski @easy
100′ Walking lunge
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
3 sets
3 PVC shoulder dislocates
6 Box jumps @ascending
100m Sprint on machine
Metcon
A: Metcon (Time)
3 rounds
3,000m Bike or 1,200m Row/Ski
30 Burpee to target 6″
Every 3 mins complete:
5 Box jumps 32/26″
Score: Time
TC: 35mins
Scaling options
Beginner
3 rounds
2,000m Bike or 800m Row/Ski
20 Burpees
Every 3 mins complete:
5 Box jumps @mod
Intermediate
3 rounds
3,000m Bike or 1,200m Row/Ski
20 Burpee to target 6″
Every 3 mins complete:
5 Box jumps @26/22″
Extra Accessory
Metcon (No Measure)
Tall kneeling on swiss ball
Accumulate 180 seconds
(or something unstable like a balance board)
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#