CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2min Row
10 Wall balls
25′ Banded Monster Walk
B. Mobility
90/90 hip rotations
60sec
C. Specific
1 set
7/7 single leg glute bridge
4 jumping squat with empty bar @3sec down
3 Tall Box jumps
Weightlifting
A: Metcon (Weight)
EMOM 9minutes
Alternate between:
Min 1- 2 Back Squats @90%
Min 2- 6 High as possible Wall balls 20/14lbs
Min 3- Rest
Score: Weight used across each set
Scaling options
Beginner
EMOM 9
– 2 Back Squats @Heavy + 3sec down
– 6 High as possible Wall balls @ light
– Rest
Intermediate
As written
Metcon
B: Metcon (4 Rounds for time)
At 0:00
7-5-3
Front Squats 225/155lbs
Bar facing Burpees
At 7:00
9-7-5
Front Squats 185/125lbs
Bar facing Burpees
At 14:00
12-9-6
Thrusters 135/95lbs
Bar facing Burpees
At 21:00
15-12-9
Thrusters 95/65lbs
Bar facing burpees
KG:
100/70
85/55
60/43
43/30
Score: Time of each section
TC: 30mins
Scaling options
Beginner
Front squat @heavy, @mod
Thruster @heavy, @light
Intermediate
185/125, 155/105, 115/75, 75/55
Extra Accessory
Metcon (No Measure)
Hip extension on GHD
3 x 15
Rest 60 seconds between sets