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Front Squat
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific 3 sets 6/6 bulgarian split squats 8/8 single leg glute bridges 1 Back squat + 5 Sec hold + 1 Back squat...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Jumping air squats 5 Banded wall-slides, slow and controlled 3 wall walks Metcon A: Metcon (Time) 180...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2min Row 10 Wall balls 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 60sec C. Specific 1 set 7/7 single leg glute bridge 4 jumping squat with empty bar @3sec down 3 Tall Box jumps Weightlifting A: Metcon (Weight) EMOM 9minutes Alternate between:...
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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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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (5-5-5) 40% 50% 60% Add 10# to latest 1RM then use 90% to establish working weights...
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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (5-3-1+) 75% 85% 95% Add 10# to latest 1RM then use 90% to establish working weights...
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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (3-3-3+) 70% 80% 90% Add 10# to latest 1RM then use 90% to establish working weights...
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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
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Front Squat 5@75% 3@85% 1+@95% Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Situps 10 Burpees
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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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