Saturday, September 25th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

3 Inch worms

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2-3 sets

20 sec Max in and out plate hops

5 Scap pulls + 3 Beat swings

10 Alternating Cossack squats

Metcon

A: Metcon (Time)

For time

100-80-60-40-20

Double-unders

50-40-30-20-10

TTB

Wall balls @20/14 lbs
KG:10/8

Score: Time

TC: 22mins

Scaling options

Beginner

For time

100-80-60-40-20

Single unders*

50-40-30-20-10

V-ups

Wall balls @light

*Attempt a double under every 10 reps

Intermediate

For time

50-40-30-20-10

Double unders

TTB x (0.5 reps) or Toes to eye level

Wall balls @20/14 lbs x (0.5 reps)

Extra Accessory

Metcon (Weight)

3 sets

5 DB Bench Press @mod-heavy

20 Band pull aparts

Workout of the Day

CrossFit

  • Sunday, October 24th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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