Sunday, October 10th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

60sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30 sec Row or Bike

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

AMRAP 5mins

5/5 Spiderman stretch

5/5 single arm DB push press

5 Scap pulls + 5 scap push

Metcon

A: Metcon (Time)

3 rounds

Run 800m

20 Burpee to target 6″

Run 400m

20 Push-ups
Score: Time

TC: 35mins

Scaling options

Beginner

3 rounds

Run 400m

15 Burpees

Run 200m

15 Elevated Push-ups

Intermediate

3 rounds

Run 800m

15-20 Burpee to target @6″

Run 400m

12-20 Push-ups

Extra Accessory

Metcon (No Measure)

5 sets

12\12 RDL with reach on bosu ball or cushion

6\6 Russian step ups

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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