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Wall Walk
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Gymnastics A: Metcon (No Measure) EMOM 8minutes Min...
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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) DON’T FORGET TODAYS WORKOUT WILL BE HELD AT THE ELIZABETHTOWN NATURE PARK, 1900 RING ROAD Metcon A: Metcon (AMRAP – Rounds and Reps) Partner Workout 32 AMRAP 10 KB Snatches 15 KB Swings 20 Goblet Squats Every 4 minutes both partners run 200m Reps can be split up...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec 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 2 sets -5/5 Airplanes -7/7 Pause bulgarian split...
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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 Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C Specific 2 sets 3 Banded wall-slides, slow and controlled 1 wall walk 10 HS hold scap push, facing wall 10 Cal Row @moderate Metcon...
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CrossFit Elizabethtown – CrossFit Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Jumping air squats 5 Banded wall-slides, slow and controlled 3 wall walks Metcon A: Metcon (Time) 180...
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Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min To learn more about Crossfit Games Open 21.1 RX (Ages 16-54)...
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Warm-up Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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25-40: Front Squat (Emom15) Min 0-4 x5 @ 60-70% Min 5-9 x3 @ 75-80% Min 10-14 x1 @ +85% Warm-up Min 0-10 Run 200m x20 Air Squats (10 Coaches pace/10 personal pace Run 200m Inchworm to push-up x10 Min 10-15 Front Squat Prep 1/4 1/2 Full Min 15-20 Brief Min 40-45 Wallwalk Demo/Scaling 45-60: Metcon...
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Workout of the Day

CrossFit

  • Monday, October 25th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    2 sets

    30sec Row/Bike/Ski

    5 RDL Jump @empty bar

    10 Rotating T spine squats

    https://youtu.be/ue3M_kDdX34

    B. Specific

    3 Hang clean pull

    3 Tall power cleans

    5 Front rack elbow rotations

    3 Tempo power cleans

    3 Pause Front squats*

    *Pause for 2 seconds in the bottom

    Front rack elbow rotations

    https://youtu.be/8rqB4j2iUEA
    Weightlifting
    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options

    Beginner

    5 x 3 + 3 @Moderate

    Intermediate

    As written

    COMP

    7 x 1 + 1 @85%+
    Metcon
    B: Metcon (5 Rounds for time)
    Every 5 mins for 25 minutes

    30 Wall balls 20/14lbs

    20/16 Cal Bike/Row/Ski

    15 KB swings 32/24 Kg
    KG: 10/8

    Score: Time of each set

    TC: 25mins

    Scaling options

    Beginner

    Every 5 mins x 5 sets

    20-30 Wall balls @light

    12/10 Cal Bike/Row/Ski

    15 Russian KB swings @Modera…

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