Monday, July 19th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec Worlds greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific

-5 snatch lift offs

-5 Snatch high pulls

-5 OHS

-5 tall Snatches

-5 tempo snatches

Weightlifting

A: Metcon (Weight)

Tempo Snatch high pull + Hang squat snatch

6 x 2 + 1 @acending

Score: Heaviest set

TC: 20mins
Scaling options

Beginner

Tempo Snatch high pull + Hang Power snatch + OHS

6 x 1 + 1 + 1 @Technical load

Intermediate

As written

Metcon

B: Metcon (Time)

For time, partition the reps however you’d like:

100 Wall Balls 20/14lbs

20 Snatches 155/105lbs

KG:

10/6

70/50

Score: Time

TC: 10mins
Scaling options

Beginner

For time, partition the reps however you’d like:

5 rounds

20 Wall Balls @light

4 Snatches @moderate, but lighter than the previous snatches

Intermediate

For time, partition the reps however you’d like:

80-100 Wall Balls @20/14

20 Snatches @115/75lbs

Extra Accessory

Metcon (No Measure)

Poliquin step-ups

3 x 8/leg

Rest 60 seconds between sets
Quad strengthening/knee prehab

Points of performance:

– Foot on the plate 15° out

– Knees move forward and heel of the non-working foot touches the ground next to the toes of the working foot

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Workout of the Day

CrossFit

  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-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 apartsWeightliftingA: 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 writtenMetconB: 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 32/24kgKG: 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:…

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