Wednesday, July 21st 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

90/90 hip rotations

12 rotations (6/6)

https://youtu.be/dMsXx_Qqpj0

C. Specific

3 sets

6/6 bulgarian split squats

8/8 single leg glute bridges

1 Back squat + 5 Sec hold + 1 Back squat @Ascending

Weightlifting

A: Back Squat (4x 1+1)

Back squat

4 unbroken sets

5 seconds Back rack hold @90%+

1 reps @90%+

5 seconds Back rack hold @90%+

1 reps @90%+

Rest 2 mins between sets

Score: Weight used across each set

TC: 10mins

Scaling options

Members who did not complete the whole cycle should not use 90% go down to 85% at least

Beginner

4 x 3 Tempo squats @3.0.X.5 + Heavy

Metcon

B: Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes

15 HSPU

5 Front Squats @75%

Score: Time of each round
Scaling options

Beginner

Every 4 minutes for 20 minutes

15 Push-ups

5 Rack Front Squats @Heavy

Intermediate

Every 4 minutes for 20 minutes

15 Piked HSPU

5 Front Squats @75%

Extra Accessory

Metcon (Weight)

4 rounds for quality

100′ Sled push jogging @RPE 8

10 Hip extension on GHD

Rest 30 seconds
Goal: Post chain strengthening

Points of performance:

– The weight of the sled has to be light enough for you to jog the entire 100’

– Flexion on the GHD is at the hips. Be careful not to create spine flexion there

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Workout of the Day

CrossFit

  • Sunday, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    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

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

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