Thursday, November 18th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General



-60sec Bike/Row/Ski


-30sec Tempo banded T’s @ 5 sec eccentric


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

C. Specific

2 sets

5/5 Single leg Hip Thrust

10 empty bar bent over row

20 Plate in and out


A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

20 DB box step ups 1×50/35lbs, 24/20″

20 KB swings 24/16 Kg

Rest 5mins

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5mins

10 DB box step ups 1×50/35 lbs, 24/20″

10 KB swings 24/16 Kg
Kg: 22.5/15

Score: Rounds + reps on each amrap (2 scores)

TC: 20mins

Scaling options

*Reduce load and/or reps to maintain stimulus

KB swing can be modified to a russian swing.


B: Metcon (3 Rounds for reps)

3 sets

8-10 Strict knees to elbows

6-8 Feet Anchored Front rack Sit-ups 2×50/35lbs
Kg: 2x 22.5/15

Score: For quality

TC: 10mins

Scaling option

3 sets

8-10 Strict knee tucks

6-8 Feet Anchored Sit-ups


Cool down

2k Row @RPE 5