Assault Bike
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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Warm-up (No Measure) Roll-out Then… 50 single unders Bear walk (tall) x 25 ft 50 single unders Frankenstein walk x 50 ft. 50 single unders Broad jump x 25 ft Metcon (Time) For time: 40 cal bike 80 cal row 1600m run
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Press (5@45% – 5@55% – 5@65% – 5@75% – 5+@85%) *Utilize your heavy single from last Thursday (3/11/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (AMRAP – Rounds) AMRAP 10 10 cal bike 10 push press 10 back squat F/M: 65lb/95lb
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Workout of the Day


  • Sunday, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals


    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch


    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back


    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options


    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run


    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″


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