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.
Metcon
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
Beginner
EMOM 30
Min 1: 40 sec DB Front rack lunges @2xlight
Min 2: 40 sec Double unders
Min 3: 40 sec Farmers carry @2xlight
Intermediate
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.