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Snatch
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30sec Row/Bike/Ski @hard 6/6 Cossack Squats 10 Rotating T spine squats B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 3 Front squats @1 1/4 + ascending 10 Broad jumps 3 Pause*...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets 20 in-and-out plate hops 3 Dual DB Deadlifts 3 Dual DB snatch 5 Dual DB hang Muscle cleans...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 30sec Row/Bike/Run/Ski @ easy 30sec Wall balls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard 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 C. Specific 2 sets 5...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch https://youtu.be/9LJDGUulS_8?t=409 C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Wall balls 5 Btn Snatch push...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets@ ascending 3 Power snatch balance 3 High hang power snatch (pockets) 3 Low hang power snatch (below knee) 3...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Samson Stretch 30sec Rotating full squat T spine rotations B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C.Specific @ working weight 3 Snatch Deadlifts 5 box jumps 3 Snatch high pulls 5 box jumps 3 muscle snatch...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps https://www.youtube.com/watch?v=FDoih85T5vo C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 bulgarian split squats -3 Back squats @2-10-X-1 Weightlifting A: Metcon (Weight) Paused Back Squats...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20sec Plate hops 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General Row 30 sec 25′ samson stretch lunges Row 1 min 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 3-5 Back squats @3sec down + ascending 6/6 bulgarian split...
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Specific @ 30-40% 3 Snatch Deadlifts 3 Tall box jumps 3 Snatch high pulls 5 Tall box jumps 3 muscle snatch 5 Tall box jumps 3 Snatch drops...
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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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