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Plank
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Easy run 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg B. Mobility Standing straddle forward fold 60s Standing quad pull 30s/30s -Squeeze the glute to increase hip flexor range C. Specific ABC drills 50ft x 2 on each...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Scap pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee...
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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Shoulder Press (5-3-1+) 75% 85% 95% Add 5# to 1RM Take 90% Metcon (No Measure) Tabata Situps V Ups Russian Twist Elbow Planks 8 Rounds of one movement before moving on to the next
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Metcon (No Measure) 4 Rounds Not for Time: hang from bar x [accumulate 30 seconds] turkish get-up x 2/each arm fore-arm plank x [accumulate 30 seconds] strict toes-to-bar x 5
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Dynamic 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 – Reps) Min 1:...
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Warm-up (No Measure) Complete Crossover Symmetry “Activation” program Metcon (4 Rounds for reps) 4 Rounds: Min 1: 45sec Plank Hold Min 2: DB/KB Snatch, alt. Min 3: 45sec Dual Suitcase Hold Min 4: Double Under *Snatch and Double Under reps combined to total each round. You will enter the total for each 4 rounds.
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Warm-up 0-5:00 5:00-20:00 Foam Roll Mobility Work Grasshopper Lunge Pigeon Stretch 90/90 Hold Stretch Kneeling T Spine Childs Pose to Reach V Ups Ring Rows Air Squats Metcon (No Measure) Tabata Sumo Deadlift High Pull Bottom Squat Hold OH Plate Hold Elbow Planks
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Legs/Hips/Back Pigeon Stretch Seated Leg Raise Scorpions Laying Rainbow I’s Y’s T’s W’s Jumping Jacks Metcon (No Measure) 4 Rounds Double Tabata 40:20 Planks Step Ups Pushups Situps Jump Rope Go through movements as a circuit for 4 Rounds Use as a recovery day, no scoring so move at...
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single DL 2×15 Banded Reverse Lunge 2×15 Monster Walks 2×30 30:00-55:00 Metcon (5 Rounds for distance) 5:00-4:00-3:00-2:00-1:00 Row for Distance After each round 30s Plank 30s Side Plank R 30s Side Plank L
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Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions Prone Y’s Prone T’s Prone Press Side plank twist V Ups Pushups 20:00-35:00 Floor Press (3-3-3-3-3) Same weight across Metcon (No Measure) 35:00-40:00 Retcon Prep 40:00-52:00 Tabata Russian Twist Plank Hold Mountain Climbers Complete 8 Rds of each movement
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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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