Friday, October 15th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

30sec Row/Bike/Run/Ski @ easy

30sec Wall balls

30sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Hard

B.Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

5 Glide kips or Beat swings*

10 banded hollow lat pull-downs

1-3 Bar mu / CTB / Pull-ups

*https://youtu.be/G1wCx50neEY

Gymnastics

A: Metcon (AMRAP – Reps)

5 rounds

15 Cal Bike/Row/Ski

Max Unbroken Bar muscle ups

Rest 60 sec
Score: Total bar muscle ups

TC: 15mins

Scaling options

Beginner

5 rounds

15 Cal Bike/Row/Ski

7-10 Jumping Pull-ups @2-3 sec down

Rest 60 sec

Intermediate

5 rounds

15 Cal Bike/Row/Ski

Max Unbroken CTB / Pull-ups

Rest 60 sec

Metcon

B: Metcon (AMRAP – Reps)

EMOM 8

8 OHS 75/55 lbs + 6 Box jumps 30/24″

Rest 2 minutes

EMOM 8

6 Hang Squat Snatches 75/55 lbs + 6 Box jumps 30/24″
KG: 35/25

Score: Total reps completed

TC: 18mins

Scaling options

Beginner

EMOM 8

8 OHS @light + 6 Box jumps @moderate

Rest 2 minutes

EMOM 8

4 Hang Squat Snatches @light + 6 Box jumps @moderate

Intermediate

EMOM 8

8 OHS @65/45 lbs + 6 Box jumps @24/20″

Rest 2 minutes

EMOM 8

6 Hang Squat Snatches @65/45lbs + 6 Box jumps @24/20″

Extra Accessory

Metcon (No Measure)

3 sets

12 Alternating Renegade Rows

8 Ring Face pulls
Goal: Upper pull strength reinforcement

Row = heavy

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Workout of the Day

CrossFit

  • Saturday, October 16th 2021

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

    5 min Bike, row, ski, or run

    *every min complete 3-5 burpees

    B. Mobility

    World greatest stretch

    2 sets of 10-15 rep/side

    https://www.youtube.com/watch?v=-CiWQ2IvY34

    C. Specific

    2 sets

    20 in-and-out plate hops

    3 Dual DB Deadlifts

    3 Dual DB snatch

    5 Dual DB hang Muscle cleans

    6 DB box step overs

    10 Cals @hard
    Metcon
    A1: Metcon (Time)
    For time

    400m Dual DB Run

    30 Dual DB snatch @2×50/35 lbs

    30 Dual DB Hang clean & jerks @2×50/35lbs

    30 DB Box step up overs @2×50/35 lbs

    200m Dual DB Run

    30 DB snatch @1×50/35lbs

    30 DB Hang clean & jerks @1×50/35lbs

    30 DB Box step up overs @1×50/35lbs

    100m Dual DB Run

    DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
    KG: 22.5/15

    Score: Time

    TC: 30mins

    Scaling options

    Beginner

    For time

    400m Run

    30 Dual DB snatch @…

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