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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 15sec Double unders 15 sec Banded Good mornings 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 3 x...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike 30 sec Inch worms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 10 sec Wall facing HS hold 5 Bench press @ascending Gymnastics A: Metcon (Weight) 3 sets 5-10 Bench press @60% 30 sec HS hold Rest...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 400m Easy run 10 Alternating Cossack squats B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 2 sets 50ft A skips 50ft Butt kicks + 50ft sprint 10 Tempo wall balls @3sec down Metcon A: Metcon (AMRAP – Reps) Every 3 mins for...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull downs 3-5 reps...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run 15 Burpees 45 KB...
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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 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 (5-5-5+) 65% 75% 85% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Reps) 10 AMRAP 50ft Sprint 8 Clusters Score is total thrusters
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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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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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Workout of the Day

CrossFit

  • Sunday, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    https://youtu.be/Ohyf69vbHbA

    15sec Double unders

    15 sec Banded Good mornings

    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

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    Metcon
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options

    Beginner

    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run

    Intermediate

    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″

    20…

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