CrossFit Elizabethtown – CrossFit Warm-up (No Measure) DON’T FORGET TODAYS WORKOUT WILL BE HELD AT THE ELIZABETHTOWN NATURE PARK, 1900 RING ROAD Metcon A: Metcon (AMRAP – Rounds and Reps) Partner Workout 32 AMRAP 10 KB Snatches 15 KB Swings 20 Goblet Squats Every 4 minutes both partners run 200m Reps can be split up...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double under or a triple under B. Mobility B1. World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 B2. PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As...
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CrossFit Elizabethtown – CrossFit   Metcon A2: Metcon (Time) Team Version For time 240 Cal Bike/Row/Ski 160 TTB *Work one partner at a time. You go, i go style. Partition the work as needed.
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Metcon (No Measure) 20 EMOM 5 Thrusters 5 Burpees Partner A completes movements while Partner B hangs from pull-up bar then rest remainder of minute. Partners switch every minute
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Metcon (Time) Partner Workout 25 Devils Press 75 Wall Balls 50 Box Jump Overs 80 Calorie Row 50 Box Jump Overs 75 Wall Balls 25 Devils Press Movements must be completed in order. Partners split reps however they choose but only one partner working at a time.
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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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Metcon (Time) Partner 5k Row Partner A begins on the rower. Partner B will run 400m. When Partner B returns from run partners will switch movements. Workout is complete when you reach 5k on the rower.
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Metcon (Time) 21-18-15-12-9 Power Snatches 75/55 40 Double Unders 200m Run 25 min cap Partner workout relay style
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Metcon (Time) Complete in 17 minutes with partner 60 Deadlifts 30 Puships 60 Front Squats 30 Pushups 60 Push Presses 30 Pushups Amrap for remainder of 17 minutes ME Clean and Jerk 135/95 Input number of clean and jerks in comments
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Metcon (3 Rounds for reps) 3 Rounds KB Swings Pushups Burpee Box Jump Overs Situps Air Squats Partner workout Alternate movements One partner works 60s while the other rests
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Workout of the Day


  • 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


    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    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


    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod


    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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