Tuesday, July 13th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3 Rounds

30 seconds Row/Bike/Run/Ski @Easy

10 band pull aparts

5 PVC Shoulder Dislocates

B. Mobility

Rotating full squat T spine rotations

60sec

https://youtu.be/w4IdAUSHJUU

C. Specific

10 Scap pulls + 10 Beat swings

2 progression sets:

1-2 strict pull-ups

2-3 Kipping pull-ups

1-2 Tempo pull-ups

Gymnastics

A: Metcon (3 Rounds for reps)

3 unbroken sets

2-4 Strict Pull-ups

5-10 Kipping Pull-ups

3-5 Tempo Pull-ups

Rest 3 minutes

Score: Total reps

TC: 10mins
Scaling options

Beginner

3 unbroken sets

2-4 Jumping Pull-ups @2-3 sec down

5-10 Jumping Pull-ups @Fast but controlled

Rest 3 minutes

Intermediate

Same as above but band assisted

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

2-4-6-8-10…

Burpee Box Jump @30/24″

OH Squats @95/65

KG: 40/30

Score: Rounds + reps
Scaling options

Beginner

Amrap 12

2-4-6-8-10…

Burpee Box Jump @moderate

OH Squats @very light

Intermediate

Amrap 12

2-4-6-8-10…

Burpee Box Jump @24/20″

OH Squats @65/45

Extra Accessory

Metcon (Weight)

Bench Supported Row

3 x 12 @As heavy as possible
No rest between arms, rest 60 sec between sets

Hold every rep for 2 sec at top

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