CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30sec Bike/Row/Ski
30secs of 1 air squat every 2,4,6 seconds
B. Mobility
Standing banded psoas march
20 alternating reps
https://www.youtube.com/watch?v=FDoih85T5vo
C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 bulgarian split squats
-3 Back squats @2-10-X-1
Weightlifting
A: Metcon (Weight)
Paused Back Squats
Every 90 sec for 12 minutes
3 reps @70%
1 second pause at bottom
Score: Weight used across each set
Scaling options
Beginner
Every 90 sec for 12 minutes
1-3 reps @moderate
1 second pause at bottom
Intermediate
As written
Metcon
B: CrossFit Games ’21 IE9 (Time)
21-15-9
Cal Echo Bike/row/ski
Snatch 105/75lbs
KG: 50/35
Score: Time
TC: 12mins
Scaling options
Beginner
21-15-9
Cal Echo bike/row/ski
Snatch @light
Intermediate
21-15-9
Cal Echo bike/row/ski
Snatch @75/55lbs
Extra Accessory
Metcon (Weight)
Turkish Get up
Accumulate 4 sets of 3 reps unbroken per side