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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