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C2B
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Specific @ working weight 3 Snatch First Pull 5 box jumps 3 Snatch high pulls 5 box jumps 3 OHS 5 box jumps 3 Tempo Squat Snatch Weightlifting A: Front Squat...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific Jerk Drills 5 btn dip hold 5 btn Push press + pause in ext. 5 drop jerk 5 btn Split jerk...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees 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 5 scap pulls 5 beat swings 3-5 Single leg jumping CTB box...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 PVC shoulder dislocates B. Specific 2 sets 3 Scap pull + box hollow body* 5 Beat swings 7 pause ring rows**...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 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 2 sets 6/6 bulgarian split squats 8 Banded Abduction glute bridge + 2-3 sec...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round -1 min Row or Bike or Run or Jumping jacks -30s push up to downward dog -5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10...
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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 Games Open 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...
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Handstand Walk (10 min) In as many attempts as you wish and to the degree possible, walk on your hands the furthest distance possible and without disruption. Discuss and Demonstrate the following: – “weight in tips of fingers, and ridge of palm” – “Walk with shoulders” – “Stack the joints” Warm-up: As time allows progress...
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Workout of the Day

CrossFit

  • Monday, October 25th 2021

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

    2 sets

    30sec Row/Bike/Ski

    5 RDL Jump @empty bar

    10 Rotating T spine squats

    https://youtu.be/ue3M_kDdX34

    B. Specific

    3 Hang clean pull

    3 Tall power cleans

    5 Front rack elbow rotations

    3 Tempo power cleans

    3 Pause Front squats*

    *Pause for 2 seconds in the bottom

    Front rack elbow rotations

    https://youtu.be/8rqB4j2iUEA
    Weightlifting
    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options

    Beginner

    5 x 3 + 3 @Moderate

    Intermediate

    As written

    COMP

    7 x 1 + 1 @85%+
    Metcon
    B: Metcon (5 Rounds for time)
    Every 5 mins for 25 minutes

    30 Wall balls 20/14lbs

    20/16 Cal Bike/Row/Ski

    15 KB swings 32/24 Kg
    KG: 10/8

    Score: Time of each set

    TC: 25mins

    Scaling options

    Beginner

    Every 5 mins x 5 sets

    20-30 Wall balls @light

    12/10 Cal Bike/Row/Ski

    15 Russian KB swings @Modera…

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