Friday, September 24th 2021

CrossFit Elizabethtown – CrossFit

Warm-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 aparts

Weightlifting

A: 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 written

Metcon

B: 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 32/24kg
KG: 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: 3-4 Inch worms

Min 4: 10-12 Russian KB swings @heavy

Intermediate

Min 1: 100-200m Run

Min 2: 12-16 Front rack lunges @65/45 lbs

Min 3: 1-4 Wall walks

Min 4: 10-12 KB swings @24/16 Kg

Extra Accessory

Metcon (No Measure)

McGill Big-3 modified

For quality

30 se/side Star Plank

6-5-4-3-2-1 KB Dead Bug

6-5-4-3-2-1 Bird Dog

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Workout of the Day

CrossFit

  • Sunday, October 24th 2021

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

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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