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Sit-Up
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 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip mobilization + knee drive 2 sets of 10-15...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 30 sec Row or Bike @moderate 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike @moderate 10 Alternating high box step ups 5/5 deep squat single arm DB press B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2aIvY34...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 4 min Bike/Row/Ski @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific Drills 3-5 Scap pull + hollow (against box) 3-5 Beat swing with towel between feet 3-5 Glide kip (across box) 3-5Jumping Bar muscle...
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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 -20 sec hollow, every 5 sec perform 1 V-up -5 pause ring rows* *Pause 2 sec @chest...
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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) Deload 40% 50% 60% Metcon (Time) 50 Single Arm RKBS 50 Situps 50 Single Arm RKBS 50 Knees to Elbows
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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% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 14 AMRAP 15 HSPU 25 Situps 15 Deadlifts
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Warm-up Couch Stretch Banded Lat Stretch Quadruped TSpine Rotation Bird Dogs Dead Bugs Pick Drill Row 30:30 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 500m Row 10 Burpees 20 Situps
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 4×8 DB Rows 10x6s Chin Over Bar Hold Metcon (AMRAP – Rounds and Reps) 7 AMRAP 100ft Sprint 7 Burpees 3 min rest Metcon (Time) 80 Situps 50 Pushups 30 Pullups
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Warm-up 60s Banded Lat Stretch each Side 60s Scorpions 60s Lateral Stepovers 10 Scapular Pullups 10 Scapular Pushups Pullups/Pushups/Squat Technique Running Drills 800m Run (Time) Max Effort 800m Run 0:00-10:00 Rest for remainder of 10:00 Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats 10:00-30:00 Start at 10:00 minute mark 20:00...
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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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