Thursday, July 22nd 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Pause Air squats

60sec Row/Bike/Run/Ski @ Moderate

30sec Scap pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2 sets

4-8 Shrimp squat or bulgarian split squat

50′ Farmers Carry @ascending

20 Low box jumps

Metcon

A: Metcon (Weight)

EMOM 28 mins

Min 1- 30 second elbow plank

Min 2- 25 Air squats

Min 3- 100′ Farmers Carry @Heavy KB’s

Min 4- 50 Double unders

Score: Weight on the farmers carry
Scaling options

Beginner

EMOM 28 mins

Min 1- 15 second elbow plank

Min 2- 10-15 Air squats

Min 3- 100′ Farmers Carry @Moderate KB’s

Min 4- 30sec Double under attempts

Intermediate

EMOM 28 mins

Min 1- 20 second elbow plank

Min 2- 20 Air squats

Min 3- 100′ Farmers Carry @Heavy KB’s

Min 4- 25 Double unders

Extra Accessory

Metcon (Weight)

5x 5/side Bottom up KB Strict Press
Goal: Improve shoulder stability

Points of performance:

– Every rep of the bottom-up press must be controlled.

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