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HSPU
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 -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific Drills 3 sets 5 clean first pull 5 hang muscle clean 5 heaving hang squat clean Weightlifting A: Metcon...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press 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...
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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
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Clean and Jerk (2-2-2-2-2-2) Same weight across. 75%-90% focusing on form and technique Metcon (Time) 21-15-9 Deadlifts 9-15-21 HSPU
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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 14 AMRAP 15 HSPU 25 Situps 15 Deadlifts
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Rowing Technique-Pick Drill Metcon (3 Rounds for distance) Rowing 1 AMRAP 2 min Rest 2 AMRAP 2 min Rest 5 AMRAP Metcon (AMRAP – Rounds and Reps) 7 AMRAP 7 Thrusters 7 HSPU
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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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Metcon (Time) For total time: 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Time cap: 10 min.
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Handstand Walk (10 min) In as many attempts as you wish and to the degree possible, walk on your hands the furthest distance possible and without disruption. Discuss and Demonstrate the following: – “weight in tips of fingers, and ridge of palm” – “Walk with shoulders” – “Stack the joints” Warm-up: As time allows progress...
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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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