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