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Farmers Carry
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...
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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...
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Warm-up Calf Stretches Hold bottom of squat 1 minute Squat therapy Pass Throughs x10 Sots Press with PVC x10 Overhead Squat Technique Overhead Squat (15 minutes to establish heaviest lift for the day) Metcon (Time) 3 RFT 100 ft Farmers Carry 30 Situps 30 KBS
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CrossFit Elizabethtown – CrossFit Metcon (3 Rounds for reps) 5 AMRAP 50 Double Unders 12 Deadlifts 95/75 Rest 2:00 5 AMRAP 50 Double Unders 9 Power Snatches 95/75 Rest 2:00 5 AMRAP 50 Double Unders 6 Overhead Squats 95/75
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Metcon (Time) With a pair of dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry ♀ 30-lb. DBs ♂ 45-lb. DBs Scaling: This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries. Intermediate Option: With a pair of dumbbells,...
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Metcon (AMRAP – Reps) Three 5-minute rounds of: 200-m farmer carry Then as many reps as possible of: 5 burpees 10 kettlebell swings Rest 2 minutes between rounds. ♀ 16-kg KBs ♂24-kg KBs *Utilize dumbbells for farmer carry Scaling: Reduce the kettlebell load so you can move with limited rest on both the carries and...
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill then 30:30 Row Calf Stretch Bottoms Up Press Double Under Work Metcon (Time) 500m Row 100 Double Unders 400m Farmers Carry 100 Double Unders 500m Row
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Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling T Spine Drills Lat Press Down Knee Tucks Leg Raises Toes to Bar Double Under work Metcon (AMRAP – Rounds and Reps) 25 AMRAP 200m Farmers Carry 10 Toes to Bar 20 Double Unders
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Farmers Carry B-5 Toes to Bar 10 Power Cleans Partner B repeats rounds until Partner A returns from farmers carry
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Metcon (3 Rounds for reps) 18 AMRAP Partner 1 min Plank Hold/Pushups 1 min Wall Sit Hold/Wall Balls 1 min KB Farmers Carry Hold/Hollow Rocks Partner A will do Holds while Partner B performs other movements. Then switch every 3 minutes. Score is total reps per round for every 3 minutes
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Workout of the Day

CrossFit

  • Sunday, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    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 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

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