Friday, August 27th 2021

CrossFit Elizabethtown – CrossFit



A: Metcon (Time)

6 rounds

200m Run

3 Bar Muscle-ups

Score: Time

TC: 10mins
Scaling options


6 rounds

200m Run

3 Jumping CTB @2sec down


6 rounds

200m Run

3 Jumping Bmu or 3 CTB

Warm-up (No Measure)

A. General

2 rounds

400m Run

10 in-and-out squats

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific Drills

3-5 Scap pull + hollow (against box)

3-5 Beat swing with towel between feet

3-5 Glide kip (across box)

3-5 Jumping Bar muscle up (turn over)

3 x 3-5 Bar muscle ups or Banded or Hip to bar


B: Metcon (AMRAP – Reps)

EMOM 18minutes

Alternate between

– 8-10 Power Clean 135/95 lbs

– 15/10 Cal Row

– 15-20 Box Jump 24/20″

KG: 60/40

Score: Total reps
Scaling options


– 8-10 Power Clean @light-mod

– 10/8 Cal Row

– 15-20 Box Jump @low


– 8-10 Power Clean @115/75 lbs

– 12/9 Cal Row

– 12-20 Box Jump @24/20″

Extra Accessory

Metcon (No Measure)

4 rounds for quality

5 Seated strict TTB

20 Sky touches

30 sec/elbow Side plank
Core strength, endurance and stability

Points of performance:

– Control EVERY portion of the descent in the TTB

– Keep moving in the Sky touches. ONly head and shoulders should come off the ground, not the lower back.

– Make sure you maintain a neutral spine when performing the Side Plank.