Saturday, October 9th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

5 min Bike, row, ski

*every min complete 5 Air squats

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

C. Specific

3 sets

5 Deadlifts @ascending

20 sec of double unders

5 Wall balls

5 Btn Snatch push press

5 Muscle snatch


A2: Metcon (Time)

Team Version

3 rounds

200 Double unders

60 Wall balls @20/14 lbs

60 Hang snatch @75/65 lbs

Then build to a heavy 3 Partner deadlifts within the time cap.
Scaling options

*Reduce load in order to gain stimulus

Beginner: 100 Single unders, attempt a double under every 20 reps.

Intermediate: 50 Double unders

A2b: Metcon (Weight)

Partner deadlift load

Extra Accessory

Metcon (No Measure)

4 sets

10-20 sec/side Contralateral ring plank

Rest 30 seconds

10 Pike up in and out over KB

Rest 30 seconds