Monday, August 9th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

30sec Bike or Row @easy

30sec Cossack squats

30sec Bike or Row @mod

30 sec of Jumping air squat every 2,3,4,5 sec

30sec Bike or row @hard

B. Mobility

90/90 hip rotations


C. Specific

2 sets

5/5 Banded monster walks

10 Glute bridges

5 jumping squat with empty bar


A: Back Squat

3 @70%

3 @80%

Max reps @90%

Score: Reps @90%

TC: 10mins

Scaling options


3×3 @3 sec down

Rest 2mins


As written


B: Metcon (AMRAP – Reps)

6 sets of

60sec Max reps TTB

30sec Max reps Squat Clean @80%

90sec rest

Score: Total reps

Total time: 18minutes
Scaling options


Every 3 mins for 18 mins

60sec max reps V-ups

30sec Max Squat Clean @mod-heavy


Every 3 mins for 18 mins

60sec max reps Toes to eye level

30sec Max Squat Clean @80%

Extra Accessory

Metcon (No Measure)

Glute ham raise

3 x 6

Rest as needed between sets

Slow and controlled descent