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