Tag

C2B
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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Warm-up (No Measure) Complete 3 Rounds: Single Arm Ring Row x 5/each arm Rest 20sec Cal Row x 12 Rest 20sec Half Kneeling Landmine Press x 5/each arm Rest 20sec 10 Wall-Ball Push-Presses (Lighter ball) (AMRAP – Rounds and Reps) AMRAP 3: 5 Strict Pull-ups 5 Shoulder Press Rest 2 Min AMRAP 3: 5 Pull-ups...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Muscle Clean Demo and Technique Muscle Clean (3-3-3-3-3) Same weight across Metcon (2 Rounds for time) On a running clock at 0:00 3 RFT 10 Power cleans 115/75 10 Box Jumps at 10:00 3 RFT 10 Thrusters 115/75 10 Chest to Bar Pullups
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Shoulder Press Demo 15:00-25:00 Shoulder Press (5-5-5-5-5) Increase weight every round Metcon (AMRAP – Reps) 8 AMRAP 1-2-3-4-5-6… Chest to Bars 2-4-6-8-10-12… Hand Release Pushups
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Single Deadlift 2×15 Banded Reverse Lunges 2×15 High Hang Muscle Snatch Low Hang Muscle Snatch Muscle Snatch Muscle Snatch (3-3-3-3-3) Same weight-light Focus on quality Metcon (Time) 3 RFT 20 Power Snatches 75/55 20 Box Jump Overs 20 Chest to Bars 30/20 cal Row
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m 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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