Sunday, September 26th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2mins Easy Row or Bike

15 Air squats

1 min Moderate Row or Bike

10 Jumping air squat

30 sec Hard ROw or Bike

Max 2 for 1 air squats in 30 seconds

B. Mobility

90/90 hip stretch

60sec per side

C. Specific

5 Back squats

100m Run or row @easy

4 Front squats

100m Run or row@moderate

3 OHS

100m Run or row@Hard

Metcon

A: Metcon (Time)

For time

50 Back squats 135/95lbs

1km Run

50 Front squats 95/65lbs

1km Run

50 Overhead Squats 75/55lbs

1km Run
KG:

-Back squat 60/43

-Front squat 43/30

-OHS 34/25

Score: Time

TC: 25mins

Scaling options

Beginner

For time

30-50 Back squats @light

600-800m Run

30-50 Front squats @light

600-800m Run

30-50 Overhead Squats @light

1km Run

Intermediate

For time

50 Back squats @115/75lbs

800m-1km Run

50 Front squats @75/55lbs

800m-1Km Run

50 Overhead Squats @65/45lbs

1km Run

Extra Accessory

Metcon (No Measure)

3 rounds

20 Glute bridge

20 Toes touches feet on bench

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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