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Assault Bike
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 sec Bike/Ski/Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific 2 sets 3 Burpees 5 piked hspu* 5 Cal sprint...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 3-5/leg Single...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity Then 3 sets 3 push-up to downward dogs 5 V-ups 7 Pause ring rows 9 Seated piked leg raises https://youtu.be/2kMkNFRbLJQ?t=67 B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders *https://youtu.be/HkqVZcTlcPo B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 2 sets -20 sec hollow, every 5 sec perform 1 V-up -5 pause ring rows* *Pause 2 sec @chest...
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CrossFit Elizabethtown – CrossFit   Metcon A2: Metcon (Time) Team Version For time 240 Cal Bike/Row/Ski 160 TTB *Work one partner at a time. You go, i go style. Partition the work as needed.
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Warm-up Prone Y’s Prone T’s Prone Presses Reverse Snow Angel Yoga Pushups Goblet Squat Hold Goblet Squats Goblet Squat Thruster Halos Metcon (8 Rounds for time) 8 Rounds every 3 Minutes 12/10 calorie Bike 10 DB Thrusters 35/25 8 Burpee Box Jump Overs
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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (5-5-5) 40% 50% 60% Add 10# to latest 1RM then use 90% to establish working weights...
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Warm-up 3 Rounds 20s Alternating Lunges (Front, reverse, lateral) 10s Rest 20s Single Arm Side Plank R 10s Rest 20s Bottom Squat Hold 10s Rest 20s Single Arm Side Plank L 10s Rest 20s Bike 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same weight across Metcon (Time) 2 RFT 15/12 Calorie Bike...
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Metcon (Time) For time: 21-15-9 cal bike deadlift F/M: 125/185
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Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) 5 RFT: 10 cal bike 10 push-press 10 box jumps F/M: 65/95, 20/24
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Workout of the Day

CrossFit

  • Sunday, October 24th 2021

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

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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