CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
20sec Plate hops
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
2 sets
6 Cal Machine @hard
5/5 Single leg broad jump
10 RDL’s @Ascending
Strength Endurance
A: Metcon (Time)
For time
5 Deadlifts @75%
100 Double unders
5 Deadlifts @80%
100 Double unders
5 Deadlifts @85%
Score: Time
TC: 10mins
Scaling options
Beginner
3 rounds
5 Deadlifts @moderate-heavy
100 Single unders
*Attempt a double under every 20 reps
Intermediate
5 Deadlifts @75%
50 Double unders
5 Deadlifts @80%
50 Double unders
5 Deadlifts @85%
Metcon
B: Metcon (No Measure)
EMOM 14minutes
Odd: 16-20 Alternating DB hang snatch 50/35lbs
Even: 15-20 Wall balls 20/14lbs
KG: 22.5/15 + 10/8
Score: Total reps
Scaling options
Beginner
EMOM 14
Odd: 10-16 Alternating DB hang snatch @light
Even: 10-15 Wall balls @light
Intermediate
EMOM 14
Odd: 16-20 Alternating DB hang snatch @35/25lbs
Even: 10-15 Wall balls @20/14lbs
Extra Accessory
Metcon (No Measure)
4 rounds for quality
5 Ring Dips
20 Band Pull aparts
Goal: Upper body Gymnastics pressing strength