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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity Then 3 sets 3 push-up to downward dogs 5 V-ups 7 Pause ring rows 9 Seated piked leg raises https://youtu.be/2kMkNFRbLJQ?t=67 B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific Drills 3 sets 5 clean first pull 5 hang muscle clean 5 heaving hang squat clean Weightlifting A: Metcon...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec 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 1 Set -5/5 Airplanes -7/7 Pause bulgarian...
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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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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-3-1+) 75% 85% 95% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Rounds and Reps) 10 AMRAP 4 Shoulder to Overhead 5 Thrusters 6...
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Warm-up Arm swings/Leg Swings Band Pull Aparts Calf Raises Yoga Pushups 2-minute dubs (AMRAP – Reps) 2:00 Max Effort double-unders Hang Power Clean (5×3) 60-70% Same weight across Metcon (Time) 75-50-25 Double Unders 10-15-20 Burpees
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Warm-up Banded Lat Stretch 60s Internal/External Elbow Rotations Banded Good Mornings x20 4×12 Ring Rows 4×12 Push-up to Reach DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed...
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Warm-up 60s Banded Lat Stretch Internal/External Banded Elbow Rotations 50 Ring Rows 10x6s Chin over bar hold Metcon (Time) 3 RFT 24 Deadlifts 18 Hang Cleans 12 S2OH 2 min Rest
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Same weight across Metcon (Time) 8 Alternating KB Snatches 10-20-30-40-50-40-30-20-10 Double Unders
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same weight across Metcon (Time) 50-40-30-20-10 Double Unders 10-8-6-4-2 Thrusters
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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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