CrossFit Elizabethtown – CrossFit
Warm-up
Warm-up (No Measure)
A. General
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded Y pulls
B. Mobility
T-spine extension on wall or floor
5 x 10 sec stretch + 5 sec relax
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
10 Prone W-Y
3 hang power snatch
3 Low hang power snatch (below knee)
3 snatch balance
3 Tempo snatch
Weightlifting
A: Snatch (6 x 1 )
6 x 1 (3 position) Snatch @RPE 7
Rest 1 min
1 rep = 1 snatch from floor, 1 snatch from low hang (below knees) & 1 snatch from hang (above knees)
Floor
Low hang
Hang
Score: Weight used across each set
TC: 15mins
Scaling options
Beginner
6 x 3 Hang snatch
Intermediate
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Amrap 15
30/25 Cal Row
30/20 Ring Dips
Score: Rounds + reps
Scaling options
Beginner
Amrap 15
20 Cal Row
20 Hand elevated push-ups
Intermediate
Amrap 15
30/25 Cal Row
20/15 Ring Dips or 30/20 feet supported dips
Extra Accessory
Snatch Pull (5 x 3)
Snatch High Pull
5 x 3 @RPE 8