Friday, November 26th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

3 rounds

1 min Row or Bike

30 seconds

round 1: Inch worms

round 2: Prayer stretch with foam roller

round 3: Reverse plank + march

https://youtu.be/9LJDGUulS_8?t=418

B. Specific

3 paused push press

3 Tall jerks*

3 jerks

*https://youtu.be/QWCyQBN1vDM

(land in whatever receiving position you will use for the weightlifting section)

Weightlifting

A: Push Press (1 RM)

Then

Every 90 sec x 5

3 Jerk @push press weight

Score: Heaviest push press

TC: 15mins

Scaling options

Beginner

Push press

1 RM

Then

Every 90 sec x 5

3 Push press 65-70% push press weight

Intermediate

As written

Metcon

B: “The Captain” (AMRAP – Rounds and Reps)

4 x AMRAP 3mins

10 Thrusters 95/65lbs

10 Bar facing burpees

Rest 2mins between amraps
Continue where you left off

KG:40/30

Score: Total rounds + reps

TC: 20mins

Scaling options

Beginner

4 x Amrap 3mins

10 Thrusters @light

6-10 Bar facing burpees

Intermediate

4 x Amrap 3mins

10 Thrusters @75/55 lbs

10 Bar facing burpees

Extra Accessory

Metcon (No Measure)

3 sets

12 Alternating Renegade Rows

8 Ring Face pulls

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Workout of the Day

CrossFit

  • Saturday, December 4th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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