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HSPU
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round 30 sec Row or Bike or Run 30s Scorpions 5/5 Dead bug B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific 3...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike @Hard 10 Wall balls 5 box jumps + step down @moderate height 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 5 Back squats 5 Btn press 5 Elbow rotations...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) DON’T FORGET TODAYS WORKOUT WILL BE HELD AT THE ELIZABETHTOWN NATURE PARK, 1900 RING ROAD Metcon A: Metcon (AMRAP – Rounds and Reps) Partner Workout 32 AMRAP 10 KB Snatches 15 KB Swings 20 Goblet Squats Every 4 minutes both partners run 200m Reps can be split up...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Gymnastics A: Metcon (AMRAP – Reps) EMOM 8minutes...
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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 Jerk Drills 5 btn dip hold 5 btn Push press + pause in ext. 5 drop jerk 5 btn Split jerk...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 30 sec 25′ samson stretch lunges Row 1 min 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 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 3 sets 3-5 Back squats @3sec down + ascending 6/6 bulgarian split...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded W-Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Specific 10/10 banded monster walks 6 Wall...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row/Bike/Ski @easy 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3-5 Hang clean pull 3-5 Tall power cleans 3-5 Front squats 3-5 Push press 3-5 Jerks Weightlifting A: Metcon (3 Rounds for...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 sec Bike/Ski/Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press 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 3 Burpees 5 piked hspu* 5 Cal sprint...
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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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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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