Monday, October 11th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

1 set

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

3 Hang clean pull

3 Tall power cleans

3 Front squats*

3 Tempo squat cleans

*Pause for 2 seconds at power clean reception on the way down

Weightlifting

A: Metcon (Weight)

Power Clean + Front squat

5 x 1 + 1 @ascending
Score: Heaviest Set

TC: 12mins

Scaling options

Beginner

Power Clean + Front squat

5 x 3 + 3 @technical weight

Intermediate

As written

Metcon

B: Metcon (7 Rounds for time)

Every 3 mins x 7 sets

300/200m Row

10 TTB

6 Burpee box jump overs @24/20″
Score: Time of each set

TC: 21 mins

Scaling options

Beginner

Every 3 mins x 7 sets

150m Row

10 V-ups / Sit-ups

6 Burpee box jump overs @low

Intermediate

Every 3 mins x 7 sets

200-300m Row

5 TTB / 10 Toes to eye level

4-6 Burpee box jump overs @24/20″

Extra Accessory

Metcon (No Measure)

3 sets

10/10 Front Rack Bulgarian Split squats @light

50′ Sled push @moderate
Goal: Quad strength hypertrophy and acceleration

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Workout of the Day

CrossFit

  • Saturday, October 16th 2021

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

    5 min Bike, row, ski, or run

    *every min complete 3-5 burpees

    B. Mobility

    World greatest stretch

    2 sets of 10-15 rep/side

    https://www.youtube.com/watch?v=-CiWQ2IvY34

    C. Specific

    2 sets

    20 in-and-out plate hops

    3 Dual DB Deadlifts

    3 Dual DB snatch

    5 Dual DB hang Muscle cleans

    6 DB box step overs

    10 Cals @hard
    Metcon
    A1: Metcon (Time)
    For time

    400m Dual DB Run

    30 Dual DB snatch @2×50/35 lbs

    30 Dual DB Hang clean & jerks @2×50/35lbs

    30 DB Box step up overs @2×50/35 lbs

    200m Dual DB Run

    30 DB snatch @1×50/35lbs

    30 DB Hang clean & jerks @1×50/35lbs

    30 DB Box step up overs @1×50/35lbs

    100m Dual DB Run

    DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
    KG: 22.5/15

    Score: Time

    TC: 30mins

    Scaling options

    Beginner

    For time

    400m Run

    30 Dual DB snatch @…

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