Ring Dip
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round 30 sec Row or Bike or Run 30s Scorpions 5/5 Dead bug B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific 3...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Rock Paper Scissors Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3 matches) and the...
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Warm-up Prone Y’s Prone T’s Prone Presses Reverse Snow Angel Yoga Pushups Goblet Squat Hold Goblet Squats Goblet Squat Thruster Halos Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring Dips In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008 To learn more about Wilmot...
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Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5) 5 Sets: 5 Ring Rows 5 Ring Dips *These should be challenging sets. Choose the appropriate variation to allow for that intensity. **Execute each set with precision. ***Priority Hierarchy: 1. Form/Mechanics 2. Consistency 3. Intensity Metcon (Time) 10 RFT: 12 Cal Row 8...
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Benchmark Metcon Make 3 attempts at each of the following: Max set of toes-to-bars Max set of ring dips Broad jump for distance Then, Row 2,000 meters for time Rest as needed between exercises. Scaling: This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of...
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Bench Press (5@40% – 5@50% – 5@60%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 20 dips 15 GHD sit-ups 20 handstand push-ups 15 GHD sit-ups Alternate Version: Complete as many rounds as possible in 10 minutes of: 20 dips 15 weighted sit-ups* 20 handstand push-ups 15...
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Deadlift (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded deadlift from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups
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Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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Warm-up Roll Out: Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good...
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Warm-up W/I/y/t x10 Backbend x5 DB/kB push-up to row x5 Dips progression Support Cradle Decent Attempt Lunge warm up 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 24 Oh walking lunge x2 DB/KB 50ft Dip supported leg lifts x10 Dips/Ring dips x8 Front Rack walking lunge x2 DB/KB 50ft Rest 30s
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Workout of the Day


  • 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


    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

    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options


    5 x 3 + 3 @Moderate


    As written


    7 x 1 + 1 @85%+
    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


    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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