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Lunge
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Piked runners calf stretch 4 reps/side 10sec contraction pressing the heel away from the floor through the ball of the foot 10sec stretching pushing the heel towards the floor C.Specific 3 sets 12 Russian...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets@ ascending 3 Power snatch balance 3 High hang power snatch (pockets) 3 Low hang power snatch (below knee) 3...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 sets 10 Alternating Samson...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 2 sets -5/5 Airplanes -7/7 Pause bulgarian split...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats https://youtu.be/LM4eV8Aj0Ko B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 6 Tempo back squats @30-50% (4.1.X.1) 40sec easy...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific @snatch grip 5 Good mornings 5 btn press 5 btn thrusters 5 Muscle snatch 5...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike/Row/Ski @increasing intensity B.Mobility Prayer stretch with foam roller 2 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings C2. B mu skill progression 3...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3mins 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam roller wall slide 10 repetition slow and controlled https://www.youtube.com/watch?v=VUOVGr8cao0 C. Specific (Before the Metcon) 2 sets 1 Chin up negative 5/5 Banded Cheerleader (3sec pause) 10 alternating or 5/5 pistol progression:...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 Tall box jumps 9...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 800m Easy Run, nose breathing B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific ABC drills 50ft x 2 on each https://www.youtube.com/watch?v=Eit3pGym2D Metcon A: Metcon (Time) 10 rounds 400m Run 25m Burpee broad jumps 25m walking lunges Score: Time TC: 45mins Scaling options Beginner 8-10...
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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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