Tag

C&J
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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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row/Bike/Ski @easy 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3-5 Hang clean pull 3-5 Tall power cleans 3-5 Front squats 3-5 Push press 3-5 Jerks Weightlifting A: Metcon (3 Rounds for...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow rotations 3...
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Clean and Jerk (2-2-2-2-2-2) Same weight across. 75%-90% focusing on form and technique Metcon (Time) 21-15-9 Deadlifts 9-15-21 HSPU
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Metcon (Time) Complete in 17 minutes with partner 60 Deadlifts 30 Puships 60 Front Squats 30 Pushups 60 Push Presses 30 Pushups Amrap for remainder of 17 minutes ME Clean and Jerk 135/95 Input number of clean and jerks in comments
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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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Front Squat (5@45% – 5@55% – @65% – 5@75% – 5+@85%) *Utilize your heavy single from last Monday (3/8/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (Time) For Time: 50 cal row 50 db hang C&J 30 cal row 30 db hang C&J 10...
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Warm-up (No Measure) seated box jump (low) x 5 wall walks x 3 kb swing x 10 seated box jump (medium) x 5 hang clean w/pvc x 10 push jerk w/pvc x 10 seated box jump (high) x 5 full clean w/bar x 5 push jerk w/bar x 5 *Rest 20-30 seconds between each movement,...
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Warm-up (No Measure) Complete the following: cal row x 10 (slow) hollow body hold x 30sec superman hold x 30sec single arm kb russian swing x 8/each arm single arm kb press x 8/each arm cal row x 10 (faster) hanging knee raise x 6 dumbbell hang clean x 6/each arm dumbbell push press x...
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Metcon (Time) Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks Scaling: This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND...
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Workout of the Day

CrossFit

  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    Beginner
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    Intermediate
    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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