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Sit-Up
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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Warm-up Calf Stretches Hold bottom of squat 1 minute Squat therapy Pass Throughs x10 Sots Press with PVC x10 Overhead Squat Technique Overhead Squat (15 minutes to establish heaviest lift for the day) Metcon (Time) 3 RFT 100 ft Farmers Carry 30 Situps 30 KBS
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Metcon (3 Rounds for reps) 3 Rounds KB Swings Pushups Burpee Box Jump Overs Situps Air Squats Partner workout Alternate movements One partner works 60s while the other rests
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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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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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