Monday, October 25th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

2 sets

30sec Row/Bike/Ski

5 RDL Jump @empty bar

10 Rotating T spine squats

https://youtu.be/ue3M_kDdX34

B. Specific

3 Hang clean pull

3 Tall power cleans

5 Front rack elbow rotations

3 Tempo power cleans

3 Pause Front squats*

*Pause for 2 seconds in the bottom

Front rack elbow rotations

https://youtu.be/8rqB4j2iUEA

Weightlifting

A: Power Clean (5 x 1 + 1 @85%+)

5x 1 Power Clean + 1 Squat clean

Score: Max weight

TC: 10mins

Scaling options

Beginner

5 x 3 + 3 @Moderate

Intermediate

As written

COMP

7 x 1 + 1 @85%+

Metcon

B: Metcon (5 Rounds for time)

Every 5 mins for 25 minutes

30 Wall balls 20/14lbs

20/16 Cal Bike/Row/Ski

15 KB swings 32/24 Kg
KG: 10/8

Score: Time of each set

TC: 25mins

Scaling options

Beginner

Every 5 mins x 5 sets

20-30 Wall balls @light

12/10 Cal Bike/Row/Ski

15 Russian KB swings @Moderate

Intermediate

Every 5 mins x 5 sets

20-30 Wall balls @20/14 lbs

20/16 Cal Bike/Row/Ski

15 KB swings @24/16 Kg

COMP

Every 5 mins x 5 sets

30 Wall balls @20/14 lbs

20/16 Cal Assault Bike

15 KB swings @32/24 Kg

Extra Accessory

Metcon (No Measure)

EMOM 8

20 Banded prone hamstring curls
Goal: Post chain strength endurance

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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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