Tag

Push-Up
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 60sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific AMRAP...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 800m Easy run, nose breathing 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg 1 min Hard run B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 50ft A skips + 50 ft butt kicks 50ft sprint* *For...
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Warm-up 2 Rounds 60s Jumping Jacks 30s Side Plank/side 60s Downward Dog to Cobra 30s Single Leg Airplane Balance/side 60s Rest Metcon (5 Rounds for time) Every 5 Minutes for 25 Minutes 50 Double Unders 400m Run 20 Pushups
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Warm-up 90/90 Breathing Arm Swings Leg Swings Tabata Boat Pose Side Plank Plank Metcon (AMRAP – Reps) 10 AMRAP 50 Single Unders HRPU 5-10-15-20… Reps of pushups will be score Metcon (AMRAP – Reps) 10 AMRAP 50 Double Unders HSPU 5-10-15-20… Reps of pushups will be score
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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 (3-3-3+) 70% 80% 90% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (Time) 10-20-30-40 Cal Row 25 Pushups after each round
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Warm-up 2 Rounds 60s Jumping Jacks 60s Scorpion 30s Judo Pushups 30s Bird Dog/side 60s Deadbugs 30s Rest Metcon (No Measure) 6 EMOM 25ft Shuttle Runs (Every 5 feet) Rest 6 EMOM 10 Pushups Rest 6 EMOM 5 Burpee Jump Backs + 5 Broad Jumps Rest 12 EMOM 25ft Shuttle Runs 10 Pushups 5 Burpee...
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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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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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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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