Thursday, October 14th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-30sec Sampson lunges

B. Mobility

Piked runners calf stretch

4 reps/side

10sec contraction pressing the heel away from the floor through the ball of the foot

10sec stretching pushing the heel towards the floor

C.Specific

3 sets

12 Russian kb swings

4/side Jumping bulgarian split squats

Plyometry

A: Metcon (3 Rounds for distance)

Standing long jump

Max distance

3 Attempts

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

30 Hang cleans 95/65 lbs

20 DB front rack lunges 2×50/35lbs
KG: 40/30 + 22.5/15

Score: Rounds + reps

Scaling Options:

Beginner

5 rounds for time

30 Hang cleans @light

20 DB box step ups @ 24/20″ + 2 x 50/35lbs

Intermediate:

5 rounds for time

30 Hang cleans @75/55 lbs

20 DB box step ups @ 24/20″ + 2 x 50/35lbs

Extra Accessory

Metcon (No Measure)

Prone angels

EMOM 8

Odd: Max reps

Even: Rest

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Workout of the Day

CrossFit

  • Saturday, October 16th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    5 min Bike, row, ski, or run

    *every min complete 3-5 burpees

    B. Mobility

    World greatest stretch

    2 sets of 10-15 rep/side

    https://www.youtube.com/watch?v=-CiWQ2IvY34

    C. Specific

    2 sets

    20 in-and-out plate hops

    3 Dual DB Deadlifts

    3 Dual DB snatch

    5 Dual DB hang Muscle cleans

    6 DB box step overs

    10 Cals @hard
    Metcon
    A1: Metcon (Time)
    For time

    400m Dual DB Run

    30 Dual DB snatch @2×50/35 lbs

    30 Dual DB Hang clean & jerks @2×50/35lbs

    30 DB Box step up overs @2×50/35 lbs

    200m Dual DB Run

    30 DB snatch @1×50/35lbs

    30 DB Hang clean & jerks @1×50/35lbs

    30 DB Box step up overs @1×50/35lbs

    100m Dual DB Run

    DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
    KG: 22.5/15

    Score: Time

    TC: 30mins

    Scaling options

    Beginner

    For time

    400m Run

    30 Dual DB snatch @…

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