CrossFit – Wed, Jan 25

CrossFit Elizabethtown – CrossFit

Warmup (Checkmark)

A. General

Row 2mins

2 rounds

5/side lying clam shell

10 alternating cossack squats

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C. Specific

6 Tempo back squats @30-50% (4.1.X.1)

40sec easy row

6 tempo back squats @ 60% (3sec down)

40sec easy row

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Strength

A: Back Squat (Back Squat

3 @ 70%
3 @ 80%
3+ @ 90%

3+ is a max effort

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TC: 9 min

Score: Weight

Scaling Options

Beginner

3×3 @ ascending weight

Intermediate

As Written

Metcon

B: Metcon (Time)

10 rounds for time

10 HSPU

10 Front Squat @135/95 lbs

15/12 Cal Row

KG: 60/45 KG
TC: 20 min

Score: Time

Scaling Options

Beginner

6-8 rounds

10 DB Push Press 25/15lbs

10 Front Squat @75/55 lbs or empty bar

10/8 Cal Row

Intermediate

10 Piked HSPU

10 Front Squat @115/75 lbs

15/12 Cal Row

Extra Accessory

Accessory (Checkmark)

Prone angels

3 x 60 seconds effort

Rest 60 seconds between sets

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