CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Air squats B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy lunges 50′ Farmers Carry *A typical bulgarian split squat...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Run B-10 Pullups 10 Toes to Bar 10 OH Stationary Lunges 45/35 Barbell
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Warm-up 3 Rounds 20s Alternating Lunges (Front, reverse, lateral) 10s Rest 20s Single Arm Side Plank R 10s Rest 20s Bottom Squat Hold 10s Rest 20s Single Arm Side Plank L 10s Rest 20s Bike 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same weight across Metcon (Time) 2 RFT 15/12 Calorie Bike...
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Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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CrossFit Elizabethtown – CrossFit Metcon (3 Rounds for reps) 5 AMRAP 50 Double Unders 12 Deadlifts 95/75 Rest 2:00 5 AMRAP 50 Double Unders 9 Power Snatches 95/75 Rest 2:00 5 AMRAP 50 Double Unders 6 Overhead Squats 95/75
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Metcon (Time) With a pair of dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry ♀ 30-lb. DBs ♂ 45-lb. DBs Scaling: This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries. Intermediate Option: With a pair of dumbbells,...
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Warm-up (No Measure) Complete 1-2 sets: Prone scorpion x 5/each way Deadbug x 5/each way Kb single leg deadlift x5/each leg Box step up x5/each leg Broad jump x 5 Iron mikes x 5/each way V-ups x 5 Box jump x 5 Metcon (Time) 3RFT: 50 ft lunge 25 box jumps 50 ft lunge 25...
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Warm-up (No Measure) Inch Worm to hollow body x 25 ft. Rest 20 sec Reverse Bear Crawl x 25 ft. Rest 20 Sec Burpees x 10 Rest 20 Sec Bear Crawl x 25 ft. Rest 20 Sec Jump Squat x 10 Rest 20 Sec Broad Jump x 10 Metcon (AMRAP – Rounds) AMRAP 20 150...
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Warm-up Roll Out calves Complete 2 sets: Toe Raises (see video below; 3 second hold at the top) x 15 Calf Raises (use 45# plate; 3 second hold at top) x 15 90/90 Hip Stretch (45 seconds each way) *T-Spine: Wall Rotations (8L/8R) Kneeling Rotations (8L/8R) Foam Roller Extension x 15 Preacher Position x 15...
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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Workout of the Day


  • 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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