CrossFit – Fri, Nov 25

CrossFit Elizabethtown – CrossFit

Warm-up

A. General

3 rounds

30sec Row or Bike

30 sec Inchworms

B. Mobility

Rotating scorpions

60 seconds

C. Specific

3 sets

5 x 1&1/4 push-ups*

5 Bench press @ascending

* https://youtu.be/Ud9_7anNdjU

*Beginners can do these hand elevated

Weightlifting

A: Bench Press (Tempo Bench Press
4 x 6 @ As heavy as possible
Rest 60-90 seconds between sets

Tempo: 3.1.X.1
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

Controlled weight

Intermediate

As Written

Metcon

B: Metcon (5 Rounds for reps)

5 rounds

1 minute KBS 24/16KG

1 minute Push-ups

1 minute Box Jumps 24/20″

1 minute Rest
KG: 24/16 KG

TC: 20 min

Score: Total Reps

Scaling Options

Beginne r

1 minute Russian KBS @12/6KG

1 minute Hand Elevated Push-ups

1 minute Box Jump @20/Plate

1 minute Rest

Intermediate

1 minute KBS @ 16/12KG

1 minute Push-ups

1 minute Box Jump @24/20″

1 minute Rest

Extra Accessory

Metcon (Checkmark)

3 sets

Max hold L-Sit on parallettes

5/5 Paloff press*

Rest 30-60 seconds

*Hold every rep for 5 seconds with arms extended

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