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Dubs
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets @ascending 20 Double unders 5 Air squats 2 Jerks Metcon A1: Metcon (Time) For time 50-40-30-20-10 Air Squat Double...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 1min Row @ increasing intensity 30s banded Y pull (15s/arm) 30s tall box jumps B. Specific 2 sets 10/side banded side walk 10 Alternating curtsy lunges 3-5 Barbell elbow rotations, front rack* 3-5 tempo Front squats *https://youtu.be/8rqB4j2iUEA Strength A: Front Squat (5×5 @80%) Every 3...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch https://youtu.be/9LJDGUulS_8?t=409 C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Wall balls 5 Btn Snatch push...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 5 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 4/4 Single leg glute bridge 4 x 1&1/4 Front squats 4 Box jumps...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 3 Inch worms 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 the athlete elevate the leg, with the shin...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees 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 Post chain activation 2 sets 10/10 single leg...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20sec Plate hops 10 Samson lunges 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 the athlete elevate the...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees 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 2 sets 5 scap pulls 5 beat swings 3-5 Single leg jumping CTB box...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike/Row/Ski @increasing intensity B.Mobility Prayer stretch with foam roller 2 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings C2. B mu skill progression 3...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 PVC shoulder dislocates B. Specific 2 sets 3 Scap pull + box hollow body* 5 Beat swings 7 pause ring rows**...
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Workout of the Day

CrossFit

  • Sunday, October 24th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Bike,Row, or Ski @easy

    100′ Walking lunge

    B. Mobility

    Elevated Banded ankle rocks

    2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

    https://www.youtube.com/watch?v=ILSbK8RnGdI

    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    Metcon
    A: Metcon (Time)
    3 rounds

    3,000m Bike or 1,200m Row/Ski

    30 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps 32/26″
    Score: Time

    TC: 35mins

    Scaling options

    Beginner

    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod

    Intermediate

    3 rounds

    3,000m Bike or 1,200m Row/Ski

    20 Burpee to target 6″

    Every 3 mins complete:

    5 Box jumps @26/22″
    Extra Accessory
    Metcon (No Measure)
    Tall kneeling on swiss ball

    Accumulate 180 seconds

    (or something unstable like a balance board)

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