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Run
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets 20 in-and-out plate hops 3 Dual DB Deadlifts 3 Dual DB snatch 5 Dual DB hang Muscle cleans...
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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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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2mins Easy Row or Bike 15 Air squats 1 min Moderate Row or Bike 10 Jumping air squat 30 sec Hard ROw or Bike Max 2 for 1 air squats in 30 seconds B. Mobility 90/90 hip stretch 60sec per side C. Specific 5 Back squats...
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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 2 sets -5/5 Airplanes -7/7 Pause bulgarian split...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 6 minutes 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam roller wall slide 10 repetition slow and controlled https://www.youtube.com/watch?v=VUOVGr8cao0 C. Specific (Before the Metcon) 2 sets 8 Alternating Scorpions 12 Band pull aparts 3 push up to downward...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Piked runners calf pedals 60s C. Specific -50′ A skips -50′ Butt kicks + 50′ sprint -3 Front rack elbow rotations + 5 Front squats + 5 push press Metcon A: Metcon...
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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 3min 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 Metcon A: 10k Run (Time) Max Effort 10k Run TC: 50mins Scaling options Beginner 5Km...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders *https://youtu.be/HkqVZcTlcPo B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 2 sets 9 Hollow banded lat pull downs 7 Transition muscle ups Transition mu progression Beginner: Floor transitions, knees...
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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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