Tag

Jerk
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...
Continue Reading
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank + march B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 3 sets -3 push-up to downward dog -5 RDL’s -7/7...
Continue Reading
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% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Rounds and Reps) 10 AMRAP 4 Shoulder to Overhead 5 Thrusters 6...
Continue Reading
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 (3-3-3+) 70% 80% 90% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (Time) 10-20-30-40 Cal Row 25 Pushups after each round
Continue Reading
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 (5-5-5+) 65% 75% 85% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Reps) 10 AMRAP 50ft Sprint 8 Clusters Score is total thrusters
Continue Reading
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 (5-5-5) Deload 40% 50% 60% Metcon (Time) 50 Single Arm RKBS 50 Situps 50 Single Arm RKBS 50 Knees to Elbows
Continue Reading
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
Continue Reading
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 (3-3-3+) 70% 80% 90% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 10 AMRAP 15 Box Step Overs 15 Toes to Bar
Continue Reading
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...
Continue Reading
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 (5-5-5+) 65% 75% 85% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 10-1 Strict Pullups 1-10 Pushups
Continue Reading
1 2 3 12

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)

CrossFit Teens

Archives