Tag

Wall Ball
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific -5 snatch lift offs -5 Snatch high pulls -5 OHS -5 tall Snatches -5 tempo snatches Weightlifting A: Metcon (Weight) Tempo Snatch high pull + Hang squat snatch...
Continue Reading
CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 400m Easy run 10 Alternating Cossack squats B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 2 sets 50ft A skips 50ft Butt kicks + 50ft sprint 10 Tempo wall balls @3sec down Metcon A: Metcon (AMRAP – Reps) Every 3 mins for...
Continue Reading
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:...
Continue Reading
Warm-up Arm swings/Leg Swings Band Pull Aparts Calf Raises Yoga Pushups 2 Rounds 1 min Handstand Walk 1 min Plank 1 min Walking Lunges Metcon (Time) 3 RFT 400m Plate Carry KB/DB Hang Snatch 10/10 Wall Balls x45
Continue Reading
Metcon (Time) Partner Workout 25 Devils Press 75 Wall Balls 50 Box Jump Overs 80 Calorie Row 50 Box Jump Overs 75 Wall Balls 25 Devils Press Movements must be completed in order. Partners split reps however they choose but only one partner working at a time.
Continue Reading
Warm-up Running Drills 2 Rounds Band Assisted Hip Flexor Stretch Band Assisted Lat Stretch 3 Rounds Alternating Single Arm Hang x10 Alternating Plank to Pike Toe Taps x20 Jumping Jacks x30 WOD Movement Demo Metcon (AMRAP – Rounds and Reps) 30 AMRAP 400m Run Then 3 Rounds 15 Wall Balls 20/14 10 Pushups 5 Strict...
Continue Reading
Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
Continue Reading
Handstand Walk (Accumulate 100 Ft. ) Scale: 300 ft. tall bear crawl Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 20 wall-balls 10 hang-power clean 5 pull-up F/M: 85/115, 14/20
Continue Reading
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...
Continue Reading
Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
Continue Reading
1 2 3 23

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…

CrossFit Teens

Archives