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OHS
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30sec Row/Bike/Ski @hard 6/6 Cossack Squats 10 Rotating T spine squats 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 2 sets 3 Front squats @1 1/4 + ascending 10 Broad jumps 3 Pause*...
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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 2mins Easy Row or Bike 15 Air squats 1 min Moderate Row or Bike 10 Jumping air squat 30 sec Hard ROw or Bike Max 2 for 1 air squats in 30 seconds B. Mobility 90/90 hip stretch 60sec per side C. Specific 5 Back squats...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 6 minutes 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 8 Alternating Scorpions 12 Band pull aparts 3 push up to downward...
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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 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders *https://youtu.be/HkqVZcTlcPo B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 2 sets 9 Hollow banded lat pull downs 7 Transition muscle ups Transition mu progression Beginner: Floor transitions, knees...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2min Row @increasing intensity, rowing the final 10sec @100% B. Specific 3 x 5 ‘racing start’ strokes or ‘Hard strokes’ 30sec rest https://youtu.be/cH2byTcKsBM B2. Specific (Pre metcon) 2 sets @Ascending past the working weight 3 Back squats + 3 BTN push press +3 OHS 15...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 Rounds 30 seconds Row/Bike/Run/Ski @Easy 10 band pull aparts 5 PVC Shoulder Dislocates B. Mobility Rotating full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific 10 Scap pulls + 10 Beat swings 2 progression sets: 1-2 strict pull-ups 2-3 Kipping pull-ups 1-2 Tempo pull-ups Gymnastics...
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Warm-up Arm Swings/Leg Swings PVC Pipe Pass Throughs Overhead Lunges Overhead Squats Sot Press Lateral Hops Hang Power Snatch (2-2-2-2-2-2) Same weight across Metcon (Time) 21-15-9 Overhead Squats Burpees over the Bar
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Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-3-1+) 75% 85% 95% Add 10# to last cycles 1RM. Then use 90% to establish percentages. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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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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