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MU
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings B2. B mu skill progression 3 sets Beginner: 5-7 Beat swings...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30sec Row/Bike/Run/Ski @ easy 30sec Wall balls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard 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 2 sets 5...
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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 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Samson Stretch 30sec Rotating full squat T spine rotations B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C.Specific @ working weight 3 Snatch Deadlifts 5 box jumps 3 Snatch high pulls 5 box jumps 3 muscle snatch...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 Prone W-Y B. Mobility Prayer stretch 2 sets of 5 deep breaths Rest as needed between sets https://www.youtube.com/watch?v=umCOjch2kG0 C. Specific 2 Sets 5 Banded W pull apart + 6 Rotating Scorpions Ring Muscle...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE This specific warm up is a very dedicated skill session today:...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Mobility Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 7 Tall kneeling Banded Angels 5 x 1 1/2 press* *Press to forehead and pause, back down to...
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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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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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