CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Front rack stretch
B. Mobility
World’s greatest Stretch
10 reps per side
https://youtu.be/8B6k7hYM6Tk
C. Specific Drills
3 sets
5 clean first pull
5 hang muscle clean
5 heaving hang squat clean
Weightlifting
A: Metcon (Weight)
5 sets @ascending
2 Clean high pull
2 Hang cleans
Rest as needed
Score: Heaviest weight used
TC: 15mins
Scaling options
Beginner & Intermediate
As written
Metcon
B: Metcon (Time)
6 rounds for time
15 TTB
9 Deadlift 225/155lbs
6 HSPU
KG: 100/70
Score: Time
TC: 18mins
Scaling options
Beginner
6 rounds
15 V-ups
9 Deadlift @moderate
6 push-ups
Intermediate
6 rounds
15 Toes to eye level
9 Deadlift @185/125
6 Piked HSPU
Extra Accessory
Metcon (No Measure)
Hip extension on GHD
3 x 12
Rest 60 seconds between sets
Hold every rep for 2 sec at the top