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Shoulder Press
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Mobility Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 7 Tall kneeling Banded Angels 5 x 1 1/2 press* *Press to forehead and pause, back down to...
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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 Shoulder Press (5-5-5) 40% 50% 60% Add 5# to 1RM Take 90% Metcon (Time) 100 Toes to Bar 10 Double Unders Every Minute
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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 Shoulder Press (5-3-1+) 75% 85% 95% Add 5# to 1RM Take 90% Metcon (No Measure) Tabata Situps V Ups Russian Twist Elbow Planks 8 Rounds of one movement before moving on to the next
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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 Shoulder Press (3-3-3+) 70% 80% 90% Add 5# to 1RM Take 90% Metcon (3 Rounds for time) Every 5 Minutes for 15 Minutes(3 Rounds) 40 Cal Row 20 Toes to Bar
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Press (5@40% – 5@50% – 5@60%) Metcon (AMRAP – Reps) AMRAP 7 2-4-6-8-10… overhead squat toes-to-bar
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Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) 5 RFT: 10 cal bike 10 push-press 10 box jumps F/M: 65/95, 20/24
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Press (3@50% – 3@60% – 3@70% – 3@80% – 3+@90%) Metcon (Time) 5 RFT: 200m Run 5 power clean* 10 Box Jump** *F/M: 125/185 ** F/M: 24/30
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Press (5@45% – 5@55% – 5@65% – 5@75% – 5+@85%) *Utilize your heavy single from last Thursday (3/11/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (AMRAP – Rounds) AMRAP 10 10 cal bike 10 push press 10 back squat F/M: 65lb/95lb
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Press (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Squeeze glutes” – “Rib cage down” – “Drive with elbows” – “Chin back” Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc...
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Hip Warm-Up (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (3@70% – 3@80% – 3+@90%) Metcon...
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Workout of the Day

CrossFit

  • 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

    https://youtu.be/ue3M_kDdX34

    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

    https://youtu.be/8rqB4j2iUEA
    Weightlifting
    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options

    Beginner

    5 x 3 + 3 @Moderate

    Intermediate

    As written

    COMP

    7 x 1 + 1 @85%+
    Metcon
    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

    Beginner

    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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