CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets @ascending 20 Double unders 5 Air squats 2 Jerks Metcon A1: Metcon (Time) For time 50-40-30-20-10 Air Squat Double...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: spiderman stretch round 3: Reverse plank + march B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap...
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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 (5-3-1+) 75% 85% 95% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Rounds and Reps) 10 AMRAP 4 Shoulder to Overhead 5 Thrusters 6...
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Warm-up 60s Banded Lat Stretch Internal/External Banded Elbow Rotations 50 Ring Rows 10x6s Chin over bar hold Metcon (Time) 3 RFT 24 Deadlifts 18 Hang Cleans 12 S2OH 2 min Rest
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Warm-up 2 Rounds 60s Jumping Jacks 60s Deep Lunge Mountain Climbers 60s Inch Worms 60s Ground to Sky Reaches 60s Alternating Cossack Squats 30s Rest Metcon (4 Rounds for time) Every 10 minutes for 40 minutes 400m Run 10 DBCleans 15 DB Shoilder to Overhead 20 Push-ups Rest remainder of interval
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Metcon (Time) For total time: 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Time cap: 10 min.
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Warm-up (No Measure) Complete 1 set: KB Single Leg Deadlift x 10 (5L/5R) Box Step-Ups, alt. x 10 KB Single Arm Row x 10 (5L/5R) Box Jumps x 10 KB Single Arm Press x 10 (5L/5R) Deadlift (5@40% – 5@50% – 5@60%) Warm-up (No Measure) 45# Bar or less: Deadlift x 5 Strict Press x...
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Warm-up 0-5:00 Briefing 5:00-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts Back to Wall Vees Squat Therapy OH Squat Technique and Demo Overhead Squat (8-8-8-8) Increase weight every round Metcon (Time) 3 RFT 12 DB/KB Deadlift 9 DB/KB Hang Power Cleans 6 DB S2OH Weight: 2×50/35
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Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up CS: Activation (Coach Lead) Press Push Press Push Jerk Run Prep: Stationary march Fall into band Change directions Metcon (Weight) Every 4 min for 28m Run 400m S2OH x9 *Increase weight each round **Aim for consistent times on the run. Hard enough to leave time for the task, but conservative enough to maintain. ***Push...
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Workout of the Day


  • 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


    C. Specific

    3 sets

    3 PVC shoulder dislocates

    6 Box jumps @ascending

    100m Sprint on machine
    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


    3 rounds

    2,000m Bike or 800m Row/Ski

    20 Burpees

    Every 3 mins complete:

    5 Box jumps @mod


    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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