0-5:00
Briefing
5:00-25:00
Foam Rolling
Hip Adduction 1×10
Hip Extensions 1×10
Rotated Figure Four 1 minute hold
Unilateral Hip Flexion 2×10
Unilateral 90/90 Internal Rotation 2×10
Pick Drill
Legs
Legs/Back
Legs/Back/Arms
1 min Row
1 min Rest
2 min Row
2 min Rest
3 min Row
3 min Rest
4 min Row
4 min Rest
3 min Row
3 min Rest
2 min Row
2 min Rest
1 min Row
1 min Rest
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#
