Sunday, July 11th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

3 rounds

30sec Row or Bike @increasing intensity on each min

30sec Air squats

B. Mobility

World’s greatest Stretch

10 reps per side

C. Specific

3 sets

5/side Jumping bulgarian split squat

10 Alternating Curtsy lunges

50′ Farmers Carry

*A typical bulgarian split squat set up in front of a wall performed with a medicine ball as a wall ball. Don’t worry about reaching a specific height. Have athletes start lower and progress higher as needed. This is done to establish a base.


A: Metcon (10 Rounds for reps)

EMOM 30minutes

Min 1: 40 sec DB Front rack lunges @2×50/35lbs

Min 2: 40 sec Double-unders

Min 3: 40 sec Farmers carry @2×50/35lbs DB’s
KG: 22.5/15

Score: Total reps

Scaling options



Min 1: 40 sec DB Front rack lunges @2xlight

Min 2: 40 sec Double unders

Min 3: 40 sec Farmers carry @2xlight


As written

Extra Accessory

Metcon (No Measure)

Alternated DB Step-ups over 2×70/50lbs

5 x 10

Rest 60 seconds between sets
Goal: Endurance

Points of performance:

– Every set must be done unbroken. Reduce weight in order to achieve this goal.