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Hero
Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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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 Prone Y’s Prone T’s Prone Presses Reverse Snow Angel Yoga Pushups Goblet Squat Hold Goblet Squats Goblet Squat Thruster Halos Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring Dips In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008 To learn more about Wilmot...
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Warm-up Running Drills T-Spine Rotations x15 each side Wall Slide x20 Yoga Push-ups x10 Handstand Hold Handstand Work Rope Hang Rope Knee Tucks J Hook Demo Rope Climbs Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-ups In honor of Officer David S. Moore, 29,...
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Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. To learn more about Griff click here
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Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Muscle Clean Hang Power Clean Push Jerk 20:00-30:00 Muscle Clean (3-3-3-3-3) Same Weight Across DT (Time) 5 Rounds for time: 12 Deadlifts, 155# /...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up (No Measure) 10 Scorpions 10 V-ups 10 HRPU 10 Goblet Squats Demo movements 3 Rounds 5 Wall Balls 5 Box Jumps 5 Kettlebell Swings R1-Light R2-Metcon Weight R3-Heavier than metcon weight Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue...
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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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