Friday, August 5th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

3 sets

25’/25’ Banded monster walks

5-3-1 Squats @Asecending

Tempo 4.1.X.1

Weightlifting

A: Back Squat (Paused, 2sec bottom)

5 x 1 @90%+

Rest as needed between reps

Pause 2 seconds in the bottom

TC: 15 min

Score: Weight

Scaling Options

Beginner

5 x 3 @ controlled descent

Intermediate

As written

Metcon

B: Metcon (Time)

For time

1000m Run

50 DB Step-ups 1×50/35lbs, 24/20″

50 Wall balls 20/14 lbs

50 DB Snatch 1×50/35lbs

1000m Run
KG: 22.5/15, 9/6 KG

TC: 22 min

Score: Time

Scaling Options

Beginner:

400-800m Run

50 Step-ups @ 20/16″

50 Wall Balls @ 12/8lbs

50 DB Snatch @25/15lbs

400-800m Run

Intermediate:

800-1000m Run

50 DB Step-ups @40/25

50 Wall Balls @ 14/10lbs

50 DB Snatch @40/25

800-1000m Run

Extra Accessory

Metcon (No Measure)

Banded Single leg RDL

3 x 10/leg

Rest 30-45 sec between legs and sets

Hold 2 sec at bottom + explode up

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