Monday, November 22nd 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

Row 45 seconds

25′ samson stretch lunges

Row 30 seconds

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Specific

3 sets

6/6 Bodyweight bulgarian split squats

4/4 single leg glute bridges

1 Back squat @ascending

Strength

A: Back Squat (5 x 1+1+1)

Cluster sets

5 x 1-1-1 @Ascending

20sec rest between each rep

3min rest between sets

Rack your bar between reps

Score: Heaviest set

TC: 15mins

Scaling options

Beginner

Back Squat

5 x 3 @mod-heavy

3min rest between sets

Intermediate

As written

Metcon

B: Metcon (Time)

For time

60 TTB

40 DB Hang clean 1×50/35lbs (right side)

60 Box Jumps 24/20″

40 DB Hang clean 1×50/35lbs (left side)

60 Alternating Pistols
Score: Time

TC: 22 mins

KG: 22.5/15

Scaling options

Beginner

For time

40 V-Ups

40 DB Hang clean @35/25 lbs (right side)

60 Box Jumps @24/20″

40 DB Hang clean @35/25 lbs (left side)

40 Heel Lock Pistol

https://youtu.be/RldhUF8Ezu0

Intermediate

40 TTB

40 DB Hang clean @50/35 lbs (right side)

60 Box Jumps @24/20″

40 DB Hang clean @50/35 lbs (left side)

40 Alternating Pistols

Extra Accessory

Metcon (Weight)

3 sets

6/6 Front Rack Bulgarian Split squats @light +
Goal: Lower body strength + power

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Workout of the Day

CrossFit

  • Saturday, December 4th 2021

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

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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