Monday, July 26th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

3 sets

3-5/leg Single Leg glute bridge + band around the knees

3 Squats @Asecending

Tempo 4.1.X.1


A: Back Squat (1 Rep Max)

Score: Best Squat

TC: 20mins

Scaling options


*Try and have athletes test their squat, but realize that this might be limited by full ROM issues caused by strength &/or stability. If severely limited have this athlete complete the following:

5 x 2 reps @mod-heavy

The goal is to try and increase the athletes ROM with good technique under a mod-heavy load.


As written


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13minutes

7 Deadlift 225/155 lbs

500m Bike or 250m Ski/Row

7/5 Ring Muscle-ups
KG: 100/70

Score: Rounds + reps

Scaling options


Amrap 13

7 Deadlift @light-mod

300m Bike or 150m Ski/Row

7 Ring Rows + 7 Box dips


Amrap 13

7 Deadlift @185/125

500m Bike/Ski/Row

7/5 Box supported Ring Muscle-ups OR

7 CTB + 7 Ring dips

*Athletes can assist with bands if needed

Extra Accessory

Metcon (Weight)

3 sets for quality

10 Hip Thrust @mod-heavy

10/side Clam raise

Rest 60 seconds
Goal: Glute strength-endurance

Hip thrust

– Knee, hips and shoulders are in line at the top.

– Push with the heels, not the toes