Friday, August 20th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

2 sets

30sec Bike/Row/Ski/100m Run

5 btn press

10 Banded T pull aparts

B. Mobility

Banded wall slides

7-10 reps slow and controlled

C. Specific

2 sets

7 Tall kneeling Banded Angels

5 x 1 1/2 press*

*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

Gymnastics

A: Metcon (AMRAP – Rounds and Reps)

Death by Strict press

EMOM @75%

1 strict press

2 strict press

3 strict press

Etc… until death

Score: Rounds + reps

TC: 10mins
Scaling options

Beginner

EMOM 10 mins

3-5 Strict press @moderate

Intermediate

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14minutes

50 Cal Bike/Ski/Row

40 Wall Balls 20/14 lbs

20 Ring Muscle-ups

KG: 10/7

Score: Rounds + reps
Scaling options

Beginner

Amrap 14

30 Cal Bike/Ski/Row

30 Wall Balls @light

20 Ring rows + 20 Box dips

Intermediate

Amrap 14

40-50 Cal Bike/Ski/Row

30-40 Wall Balls @20/14 lbs

20 Box transition muscle-ups

OR

20 Pull-ups/CTB + 20 Ring dips

Extra Accessory

Metcon (No Measure)

3 sets

10 Standing band pull apart

10 Standing Band pull down

Rest 60 seconds

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