Thursday, September 23rd 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2 rounds

30 sec row or bike

30sec Air squat

30sec high box step ups

B. Mobility

B1. Soft Tissue Mobilization Foam roll/Lax ball

Lats, traps, hip flexors

spend 30 sec/body part/side (3mins total)

B2. Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

2 sets

-20sec Hollow rocks

-7 Tall kneeling Banded Angels

-5 Broad jumps


A: Metcon (No Measure)

Candle Sticks

For 10 mins:

Practice The Candlestick progression

Candlestick to pistol

Candlestick (both feet)

Elevated candle stick

Hollow body rocks + Cossack squats



B: Metcon (Time)

Using a tabata interval, complete the following for time:

100 DB Front Squats 2×50/35lbs

100 Abmat Sit-ups

100 DB Hang cleans 2×50/35lbs

500′ Farmer’s Carry @ (25/25′) 2×50/35lbs
KG: 22.5/15

Score: Total time

TC: 25 mins

Scaling options


100 Air squats

50-100 Abmat Sit-ups

100 DB Hang cleans @2xlight

500′ Farmers Carry @ (25/25′) 2xsame as clean


100 DB squats @2×35/25 lbs

75-100 Abmat Sit-ups

100 DB Hang cleans @2×35/25 lbs

500′ Farmers Carry @ (25/25′) 2×35/25 lbs

Cool down

Easy 3-4 minutes on rower or bike, right after metcon to help heart rate go back down slowly.