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Thruster
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2min Row 10 Wall balls 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 60sec C. Specific 1 set 7/7 single leg glute bridge 4 jumping squat with empty bar @3sec down 3 Tall Box jumps Weightlifting A: Metcon (Weight) EMOM 9minutes Alternate between:...
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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 Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-3-1+) 75% 85% 95% Add 10# to last cycles 1RM. Then use 90% to establish percentages. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up Arm swings/Leg Swings Band Pull Aparts Calf Raises Yoga Pushups Couch Stretch Air Squats Thruster Technique Burpee Box Jump Demo Metcon (Time) 27-21-15-9 Thrusters Burpee Box Jumps
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Metcon (No Measure) 20 EMOM 5 Thrusters 5 Burpees Partner A completes movements while Partner B hangs from pull-up bar then rest remainder of minute. Partners switch every minute
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Warm-up Ankle Mobility 2 Rounds 60s Jumping Jacks 60s Box Bear Crawl 60s Broad Jump 30s Side plank each side 30s Ground to sky reaches 30s rest Metcon (Time) 100 Double Unders 100 Thrusters 100 Double Unders
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Rowing Technique-Pick Drill Metcon (3 Rounds for distance) Rowing 1 AMRAP 2 min Rest 2 AMRAP 2 min Rest 5 AMRAP Metcon (AMRAP – Rounds and Reps) 7 AMRAP 7 Thrusters 7 HSPU
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Warm-up Prone Y’s Prone T’s Prone Presses Reverse Snow Angel Yoga Pushups Goblet Squat Hold Goblet Squats Goblet Squat Thruster Halos Metcon (8 Rounds for time) 8 Rounds every 3 Minutes 12/10 calorie Bike 10 DB Thrusters 35/25 8 Burpee Box Jump Overs
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same weight across Metcon (Time) 50-40-30-20-10 Double Unders 10-8-6-4-2 Thrusters
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Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
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Workout of the Day

CrossFit

  • Friday, July 23rd 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    30 sec Row or Bike
    30 sec Inch worms

    B. Mobility
    Rotating scorpions
    60 seconds

    C. Specific
    3 sets
    10 sec Wall facing HS hold
    5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets
    5-10 Bench press @60%
    30 sec HS hold

    Rest 90 seconds between sets

    Score: Weight used across each set
    TC: 12minsScaling options
    Beginner
    3 sets
    5-10 Bench press @light-mod
    30 sec Hand plank hold

    Intermediate
    3 sets
    5-10 Bench press @60%
    30 sec Piked HS holdMetconB: Metcon (4 Rounds for time)4 rounds, each for time
    200m Run
    25 DB Deadlift @2×50/35lbs
    6 Bar Muscle-ups
    Rest 1 minutes

    KG: 22.5/15
    Score: Time of each round
    TC: 18minsScaling options
    Beginner
    4 rounds, each for time
    100m Run
    15 DB Deadlift @2xlight
    6 Jumping pull-ups @2sec down
    Rest 1 minutes

    Intermediate
    4 rounds, each for time
    200m Run
    25 DB Deadlift @2×35/25lbs
    6 CTB or Assisted CTB
    Rest 1 minutesExtra Access…

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