Sunday, July 25th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

3 rounds

200m Run

30sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

15sec Double unders

15 sec Banded Good mornings

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 x 50′ butt kicks + 50′ sprint

2 sets

5 KB dead lifts + 5 Russian swings + 5 KB swings

5 Box jump overs

Metcon

A: Metcon (Time)

For time

Buy in: 1k Run

5 rounds for time

30 Box jump overs 24/20″

30 KB Swings 24/16 Kg

Buy out: 1 Km Run

Score: Time

TC: 40mins
Scaling options

Beginner

Buy in: 600-800m Run

5 rounds for time

30 Box jump overs @low-mod

15-30 Russian KB Swings @24/16 Kg

Buy out: 600-800m Run

Intermediate

Buy in: 800m-1 Km Run

5 rounds for time

20-30 Box jump overs @24/20″

20-30 KB Swings @24/16 Kg

Buy out: 800m-1 Km Run

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.

Workout of the Day

CrossFit

  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5x/leg
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back
    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    Beginner
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    Intermediate
    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Beginner
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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