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Deadlift
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike 30 sec Inch worms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 10 sec Wall facing HS hold 5 Bench press @ascending Gymnastics A: Metcon (Weight) 3 sets 5-10 Bench press @60% 30 sec HS hold Rest...
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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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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 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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Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5) Deload 40% 50% 60% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 3 RFT 15 Back Squats from Floor 500m Row 15 Deadlifts
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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% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 14 AMRAP 15 HSPU 25 Situps 15 Deadlifts
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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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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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Metcon (AMRAP – Rounds and Reps) 30 Partner AMRAP 20/16 Calorie Row 15 Burpee Box Get Overs 30″ 10 Deadlifts185/125 Alternate Rounds
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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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