Friday, July 23rd 2021

CrossFit Elizabethtown – CrossFit

Warm-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 @ascending

Gymnastics

A: 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: 12mins
Scaling 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 hold

Metcon

B: 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: 18mins
Scaling 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 minutes

Extra Accessory

Metcon (No Measure)

Tall kneeling Banded angels

3 x 10

Rest 45 seconds between sets

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Workout of the Day

CrossFit

  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5x/leg
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back
    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    Beginner
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    Intermediate
    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Beginner
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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