Tag

Burpee
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3mins Row or Bike @increasing intensity on each min B. Mobility Worlds Greatest Stretch 10 reps/side C. Specific 2 sets @Hard 10 Wall balls 5 Burpees 5 Cal row Rest 1 min Metcon A2: Metcon (AMRAP – Rounds and Reps) Team Version AMRAP 30 mins 42...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5 Pike ups -7 Light kb swings -9...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 Rounds 30 seconds Row/Bike/Run/Ski @Easy 10 band pull aparts 5 PVC Shoulder Dislocates B. Mobility Rotating full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific 10 Scap pulls + 10 Beat swings 2 progression sets: 1-2 strict pull-ups 2-3 Kipping pull-ups 1-2 Tempo pull-ups Gymnastics...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press B.Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2min Row 10 Wall balls 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 60sec C. Specific 1 set 7/7 single leg glute bridge 4 jumping squat with empty bar @3sec down 3 Tall Box jumps Weightlifting A: Metcon (Weight) EMOM 9minutes Alternate between:...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run 15 Burpees 45 KB...
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Warm-up Arm Swings/Leg Swings PVC Pipe Pass Throughs Overhead Lunges Overhead Squats Sot Press Lateral Hops Hang Power Snatch (2-2-2-2-2-2) Same weight across Metcon (Time) 21-15-9 Overhead Squats Burpees over the Bar
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Warm-up Arm swings/Leg Swings Band Pull Aparts Calf Raises Yoga Pushups Couch Stretch Air Squats Thruster Technique Burpee Box Jump Demo Metcon (Time) 27-21-15-9 Thrusters Burpee Box Jumps
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Metcon (No Measure) 20 EMOM 5 Thrusters 5 Burpees Partner A completes movements while Partner B hangs from pull-up bar then rest remainder of minute. Partners switch every minute
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Warm-up 2 Rounds 60s Row 10 Tempo Plank Kick Throughs 15 Ground to Sky Reaches 20 Deadbugs 60s Rest Metcon (3 Rounds for time) Every 8 minutes for 24 minutes (3 Rounds) 15/12 Cal Row 15 V Ups 10 Burpee Tuck Jumps 15 V Ups 15/12 Cal Row
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Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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