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Clean
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...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 Gymnastics A: Metcon (No Measure) Butterfly progression: One set on each progression...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Piked runners calf stretch 4 reps/side 10sec contraction pressing the heel away from the floor through the ball of the foot 10sec stretching pushing the heel towards the floor C.Specific 3 sets 12 Russian...
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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 3 sets 30 seconds Row @Low intensity 7 Good mornings 5 Muscle Clean (no hook grip, no contact) 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...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 sets 10 Alternating Samson...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip mobilization + knee drive 2 sets of 10-15...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 Prone W-Y B. Mobility Prayer stretch 2 sets of 5 deep breaths Rest as needed between sets https://www.youtube.com/watch?v=umCOjch2kG0 C. Specific 2 Sets 5 Banded W pull apart + 6 Rotating Scorpions Ring Muscle...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE This specific warm up is a very dedicated skill session today:...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Easy row, nose breathing 20 Fast Back wards arm circles 10 Scap pulls B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://youtu.be/NCPxGWf092I C. Specific (pre metcon) 2 sets @ascending, TnG 3 Clean pulls 3 Tempo Pause...
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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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