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 @2xlight

30 Dual DB Hang clean & jerks @2xlight

30 DB Box step up overs @2xlight

200m Run

30 DB snatch @1xlight

30 DB Hang clean & jerks @1xlight

30 DB Box step up overs @1xlight

100m Run

Intermediate

For time

400m Dual DB Run

30 Dual DB snatch @2×35/25 lbs

30 Dual DB Hang clean & jerks @2×35/25 lbs

30 DB Box step up overs @2×35/25 lbs

200m Dual DB Run

30 DB snatch @1×35/25 lbs

30 DB Hang clean & jerks @1×35/25 lbs

30 DB Box step up overs @1×35/25 lbs

100m Dual DB Run

A2: Metcon (Time)

Team Version

Complete with a partner, one person working at a time for time, doubling the reps and distance.

On the runs: you both run together sharing 1 set of DB’s however you would like

Ie: 1 person with both DB’s switching off back and forth, or both partners carry 1 DB.

Extra Accessory

Metcon (No Measure)

RDL airplane

3 x 8/side

()

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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