0-5:00
Briefing
5:00-30:00
Banded Knee Lockouts x20/20
Banded Single Deadlift 2×10/10
Banded Reverse Lunge 2×10/10
Banded Hamstring Pull Situp 20
Marching Hip Bridge x20
Yoga Pushups x10
Clean Demo and Technique
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
200m Run
9 Power Snatches
200m Run
15 Power Snatches
200m Run
21 Power Snatches 75/55
CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
3 rounds
30 sec Row or Bike
30 sec Inch worms
B. Mobility
Rotating scorpions
60 seconds
C. Specific
3 sets
10 sec Wall facing HS hold
5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets
5-10 Bench press @60%
30 sec HS hold
Rest 90 seconds between sets
Score: Weight used across each set
TC: 12minsScaling options
Beginner
3 sets
5-10 Bench press @light-mod
30 sec Hand plank hold
Intermediate
3 sets
5-10 Bench press @60%
30 sec Piked HS holdMetconB: Metcon (4 Rounds for time)4 rounds, each for time
200m Run
25 DB Deadlift @2×50/35lbs
6 Bar Muscle-ups
Rest 1 minutes
KG: 22.5/15
Score: Time of each round
TC: 18minsScaling options
Beginner
4 rounds, each for time
100m Run
15 DB Deadlift @2xlight
6 Jumping pull-ups @2sec down
Rest 1 minutes
Intermediate
4 rounds, each for time
200m Run
25 DB Deadlift @2×35/25lbs
6 CTB or Assisted CTB
Rest 1 minutesExtra Access…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
