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Row
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3mins Row or Bike @increasing intensity on each min B. Mobility Worlds Greatest Stretch 10 reps/side C. Specific 2 sets @Hard 10 Wall balls 5 Burpees 5 Cal row Rest 1 min Metcon A2: Metcon (AMRAP – Rounds and Reps) Team Version AMRAP 30 mins 42...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5 Pike ups -7 Light kb swings -9...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Jumping air squats 5 Banded wall-slides, slow and controlled 3 wall walks Metcon A: Metcon (Time) 180...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec 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 1 Set -5/5 Airplanes -7/7 Pause bulgarian...
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Warm-up Pick Drill then 30:30×5 3 Rounds 10 Single Arm Overhead Squats 100ft Overhead Carry 5k Row (Time) Max Effort 5k Row
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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 3 Rounds 20s/10s Alternating lunges Single Arm Plank Bottom Squat Hold Single Arm Plank Jumping Jacks Metcon (Time) 4 RFT 500m Row 400m Run
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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 Row 10 Tempo Plank Kick Throughs 15 Ground to Sky Reaches 20 Deadbugs 60s Rest Metcon (3 Rounds for time) Every 8 minutes for 24 minutes (3 Rounds) 15/12 Cal Row 15 V Ups 10 Burpee Tuck Jumps 15 V Ups 15/12 Cal Row
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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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Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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