Wednesday, November 10th 2021

CrossFit Elizabethtown – CrossFit


Warm-up (No Measure)

A. General

1 round

60sec Row/Bike/Ski

5/5 Single leg broad jumps

10 Good mornings

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

C. Specific

2 sets @30-50%

3 Tall box jumps

3 Tempo clean pull

3 Hang muscle clean

3 Tall power cleans

3 Tempo Power cleans

*Do this all before the box jump


A: Max Height Box Jump (Distance)

Max Height Box Jump
Score: Max Height in Inches

TC: 10mins

Scaling options


Every 30 sec x 10 sets:

1 box jump @high


As written


B1: Metcon (Weight)

CP Battery Test

8 min to find a max power clean for today

Rest 2 mins

B2: Metcon (AMRAP – Reps)

8 min AMRAP

Power cleans @ 90% of today’s max

1. Weight on the max

2. Reps @90%

TC: 18mins

Scaling options

Beginner & Intermediate

As written

Extra Accessory

Metcon (Weight)

Good morning from pins

3 x 12reps

Rest 60-90 seconds between sets
Goal: Post chain mass hypertrophy

Every rep must start with a dead start and finish with a controlled eccentric