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Box Jump
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...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Gymnastics A: Metcon (No Measure) EMOM 8minutes Min...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30sec Row/Bike/Run/Ski @ easy 30sec Wall balls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard B.Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 2 sets 5...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 3 Hang clean pull 3 Tall power cleans 3 Front squats* 3 Tempo squat cleans...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 5/5 Banded Y pulls 10 Standing banded rows 15 sec of double unders B.Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Rope climb practice *Practice different styles of leg locks and climbing up the rope in the least amount of pulls as...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Samson Stretch 30sec Rotating full squat T spine rotations B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C.Specific @ working weight 3 Snatch Deadlifts 5 box jumps 3 Snatch high pulls 5 box jumps 3 muscle snatch...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 3 sets @snatch grip + Ascending 5 Good mornings 5 btn press 5 btn thrusters 5...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats https://youtu.be/LM4eV8Aj0Ko B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 6 Tempo back squats @30-50% (4.1.X.1) 40sec easy...
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CrossFit Elizabethtown – CrossFit   Gymnastics A: Metcon (Time) 6 rounds 200m Run 3 Bar Muscle-ups Score: Time TC: 10mins Scaling options Beginner 6 rounds 200m Run 3 Jumping CTB @2sec down Intermediate 6 rounds 200m Run 3 Jumping Bmu or 3 CTB Warm-up (No Measure) A. General 2 rounds 400m Run 10 in-and-out squats...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded W-Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Specific 10/10 banded monster walks 6 Wall...
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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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