Tuesday, October 12th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

30 sec Row or Bike or Run

30s Scorpions

5/5 Dead bug

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Specific

3 sets

5-7 Box or floor supported ring muscle ups*

3 Russian dips or russian push-ups

*Use this for coaching skill practice

Advanced: https://youtu.be/spafzsIBzzI

Intermediate: https://youtu.be/vs_ZlCrxfQ4

Beginner: https://youtu.be/QYFJ108HOC8

Gymnastics

A: Metcon (No Measure)

EMOM 8minutes

Min 1: 3-5 Ring mu

Min 2: 3-5 Russian Dips
Scaling options

Beginner

EMOM 8

Min 1: 3-5 False grip ring rows

Min 2: 3-5 Russian Push-ups or Hand elevated push-ups

Intermediate

EMOM 8

Min 1: 3-5 Box Transition Ring mu

Min 2: 3-5 Russian Dips- feet supported

Metcon

B: Metcon (Time)

5 rounds

10/7 Strict HSPU

20/16 Cal Bike/Row/Ski
Score: Time

TC: 12mins

Scaling options

Beginner

5 rounds

10 DB press @light-moderate

12/9 Cal Bike/Row/Ski

Intermediate

5 rounds

10/7 Kipping HSPU / piked hspu

20/16 Cal Bike/Row/Ski

Extra Accessory

Metcon (No Measure)

Pike pulls with feet on rower

3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions

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Workout of the Day

CrossFit

  • Saturday, October 16th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    5 min Bike, row, ski, or run

    *every min complete 3-5 burpees

    B. Mobility

    World greatest stretch

    2 sets of 10-15 rep/side

    https://www.youtube.com/watch?v=-CiWQ2IvY34

    C. Specific

    2 sets

    20 in-and-out plate hops

    3 Dual DB Deadlifts

    3 Dual DB snatch

    5 Dual DB hang Muscle cleans

    6 DB box step overs

    10 Cals @hard
    Metcon
    A1: Metcon (Time)
    For time

    400m Dual DB Run

    30 Dual DB snatch @2×50/35 lbs

    30 Dual DB Hang clean & jerks @2×50/35lbs

    30 DB Box step up overs @2×50/35 lbs

    200m Dual DB Run

    30 DB snatch @1×50/35lbs

    30 DB Hang clean & jerks @1×50/35lbs

    30 DB Box step up overs @1×50/35lbs

    100m Dual DB Run

    DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
    KG: 22.5/15

    Score: Time

    TC: 30mins

    Scaling options

    Beginner

    For time

    400m Run

    30 Dual DB snatch @…

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