Tuesday, October 26th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

3min Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C. Specific

3 sets

3-5 Beat swings

3-5 Transition mu

Transition Mu

Beginner: https://youtu.be/QYFJ108HOC8

Intermediate: https://youtu.be/vs_ZlCrxfQ4

Advanced: https://youtu.be/spafzsIBzzI

Metcon

A: Metcon (Calories)

5 rounds

3min AMRAP

6 Ring muscle ups

12 Shoulder to OH 135/95 lbs

Max Cal Row in remaining time

1 min rest between amraps
KG: 60/40

Score: Total reps (Cals)

TC: 20 mins

Scaling options

Beginner

5 rounds

3min amrap

6-12 Ring Rows

12 Shoulder to OH @light

Max cal row in remaining time

1 min rest between amraps

Intermediate

5 rounds

3min amrap

6 Box Transition ring muscle ups

12 Shoulder to OH @95/65 lbs

Max cal row in remaining time

1 min rest between amraps

COMP

5 rounds, each for time

3min amrap

10 Ring muscle ups

20 GHD sit-ups

Max cal row in remaining time

1 min Echo Bike active recovery between amraps

Accessory

B: Metcon (No Measure)

3 sets

10 Ring rows

30 Banded Skull Crushers fast
Score: For quality

TC: 10 mins

Extra Accessory

Metcon (Weight)

Power Endurance

Every 3 mins x 6 sets

10 Cal Ski or Row @RPE 10 + Damper @ 1

2 Thrusters @80% from the rack

Workout of the Day

CrossFit

  • Saturday, December 4th 2021

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

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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