Tag

Dubs
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Scap pulls 60sec Row/Bike/Run/Ski @ Hard 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...
Continue Reading
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 4 min Bike/Row/Ski @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific Drills 3-5 Scap pull + hollow (against box) 3-5 Beat swing with towel between feet 3-5 Glide kip (across box) 3-5Jumping Bar muscle...
Continue Reading
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Air squats B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy lunges 50′ Farmers Carry *A typical bulgarian split squat...
Continue Reading
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...
Continue Reading
Warm-up 2 Rounds 60s Jumping Jacks 30s Side Plank/side 60s Downward Dog to Cobra 30s Single Leg Airplane Balance/side 60s Rest Metcon (5 Rounds for time) Every 5 Minutes for 25 Minutes 50 Double Unders 400m Run 20 Pushups
Continue Reading
Warm-up 90/90 Breathing Arm Swings Leg Swings Tabata Boat Pose Side Plank Plank Metcon (AMRAP – Reps) 10 AMRAP 50 Single Unders HRPU 5-10-15-20… Reps of pushups will be score Metcon (AMRAP – Reps) 10 AMRAP 50 Double Unders HSPU 5-10-15-20… Reps of pushups will be score
Continue Reading
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
Continue Reading
Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75#...
Continue Reading
Warm-up Ankle Mobility 2 Rounds 60s Jumping Jacks 60s Box Bear Crawl 60s Broad Jump 30s Side plank each side 30s Ground to sky reaches 30s rest Metcon (Time) 100 Double Unders 100 Thrusters 100 Double Unders
Continue Reading
Metcon (Time) 21-18-15-12-9 Power Snatches 75/55 40 Double Unders 200m Run 25 min cap Partner workout relay style
Continue Reading
1 2 3 27

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 ()

CrossFit Teens

Archives