Tag

Pull-Up
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 7 Good mornings 5 Muscle Clean (no hook grip, no contact) 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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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 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow rotations 3...
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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 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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Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-5-5+) 65% 75% 85% Add 10# to last cycles 1RM. Then use 90% to establish percentages. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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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 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 4×8 DB Rows 10x6s Chin Over Bar Hold Metcon (AMRAP – Rounds and Reps) 7 AMRAP 100ft Sprint 7 Burpees 3 min rest Metcon (Time) 80 Situps 50 Pushups 30 Pullups
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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 Push Jerk (5-5-5+) 65% 75% 85% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 10-1 Strict Pullups 1-10 Pushups
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Workout of the Day

CrossFit

  • Monday, October 25th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    2 sets

    30sec Row/Bike/Ski

    5 RDL Jump @empty bar

    10 Rotating T spine squats

    https://youtu.be/ue3M_kDdX34

    B. Specific

    3 Hang clean pull

    3 Tall power cleans

    5 Front rack elbow rotations

    3 Tempo power cleans

    3 Pause Front squats*

    *Pause for 2 seconds in the bottom

    Front rack elbow rotations

    https://youtu.be/8rqB4j2iUEA
    Weightlifting
    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options

    Beginner

    5 x 3 + 3 @Moderate

    Intermediate

    As written

    COMP

    7 x 1 + 1 @85%+
    Metcon
    B: Metcon (5 Rounds for time)
    Every 5 mins for 25 minutes

    30 Wall balls 20/14lbs

    20/16 Cal Bike/Row/Ski

    15 KB swings 32/24 Kg
    KG: 10/8

    Score: Time of each set

    TC: 25mins

    Scaling options

    Beginner

    Every 5 mins x 5 sets

    20-30 Wall balls @light

    12/10 Cal Bike/Row/Ski

    15 Russian KB swings @Modera…

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