Tuesday, July 20th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity

Then 3 sets

3 push-up to downward dogs

5 V-ups

7 Pause ring rows

9 Seated piked leg raises

https://youtu.be/2kMkNFRbLJQ?t=67

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

Gymnastics

A: Metcon (AMRAP – Reps)

Every 2 mins for 12 mins

10 Pendlay Rows @3 seconds down

30 sec max Strict TTB

Score: Total TTB reps
Scaling options

*Athletes must be consistent with the height of each rep for the whole workout.

Beginner

Every 2 mins for 12 mins

10 Pendlay Rows

30 sec max Strict Knee tucks* Or V-ups

*Knees as high as possible

Intermediate

Every 2 mins for 12 mins

10 Pendlay Rows

30 sec max Strict Straight leg raises*

*Lift the legs as high as possible, but keep them straight with the knee’s locked out.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

8 Hang Power Clean 115/75lbs

15/12 Cal Bike/RowSki

KG: 50/35

Score: Rounds + reps
Scaling options

Beginner

Amrap 12 minutes

8 Hang Power Clean @light

10/8 Cal Bike/Row/Ski

Intermediate

Amrap 12 minutes

8 Hang Power Clean @95/65

15/12 Cal Bike/Row/Ski

Extra Accessory

Metcon (No Measure)

Pallof Press

3 x 5 reps/side

No rest between sides and sets
Core stability

Points of performance:

– Press aggressively forward and hold there for 2-3 seconds for every rep

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Workout of the Day

CrossFit

  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5x/leg
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back
    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    Beginner
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    Intermediate
    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Beginner
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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