Saturday, September 4th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

3 min Bike, row, ski, or run

*every 30sec complete 1-3 burpees

B. Mobility

Prone PVC press

10-15 repetitions

C1. Specific

5 Banded wall-slides, slow and controlled

3 wall walks

10 HS hold scap push, facing wall

Full ROM Pistol progression

-high box step up

-box elevated pistol

-Pistols with heel raise

-Pistols or Weighted pistols


A: Metcon (Time)

10 rounds

5 Strict HSPU

10 Alternating Pistols

20 Double unders

*Complete 1 Thruster every min @185/125lbs (start at 0:00)

KG: 85/55

Score: Time

TC: 25mins
Scaling options


10 rounds

5 Seated DB press

10 Alternating High box step ups

20 Single unders

*Complete 1 Thruster every min @Heavy (start at 0:00)


10 rounds

5 HSPU or Piked Box HSPU

10 Elevated box Pistols

10 Double unders

*Complete 1 Thruster every min @155/105lbs (start at 0:00)


10 rounds

5 Deficit HSPU

10 Alternated Pistols

20 Double unders

Extra Accessory

Metcon (No Measure)

2 rounds

12-10-8 Cal Row

30-20-10 sec ring dip hold at top

Rest 5 minutes between rounds
Push/Pull endurance

Points of performance:

– Perform each round at 90% effort on the rower.

– For the dip hold, focus on having a full lockout, with the shoulders directly above the hips.