Saturday, October 23rd 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

3 sets @ascending

20 Double unders

5 Air squats

2 Jerks

Metcon

A1: Metcon (Time)

For time

50-40-30-20-10

Air Squat

Double unders

10-8-6-4-2

Shoulder to overhead 185/125 lbs
KG: 80/60

Score: Time

TC: 20mins

Scaling options

Beginner

For time

50-40-30-20-10

Air Squat

Single unders

10-8-6-4-2

Push press@heavy

Intermediate

As written

Shoulder to OH @155/105 lbs

COMP

For time

50-40-30-20-10

Air Squat

Double unders

10-8-6-4-2

Shoulder to overhead @75%

A2: Metcon (Time)

50-40-30-20-10

Synchro Air Squat

Double unders x 2

10-8-6-4-2

Synchro Shoulder to overhead 185/125 lbs
For both synchro movements, both athletes need to be locked out at the top together and hit the bottom of the rep together. One person working at a time on the double unders.

Extra Accessory

Metcon (No Measure)

Half kneeling landmine press

5 x 8/8 @moderate
Goal: Upper body pressing strength hypertrophy

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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