Saturday, August 6th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General


Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear “I get knocked down” you lay down on the floor. When you hear “but I get up again” you pop back up to complete the burpee

B. Mobility

Ballistic Leg Swings

1 rounds

20 reps per leg

Front to back

Side to Side

Ballistic Arm Circles

20 reps per direction



C. Specific

3 sets

3-5 Hspu

5 Front Squats @Ascending

10 Cal Row @ increasing intensity


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 21 minutes


10 Front Squats 135/95 lbs

20/16 Cal Row
KG: 60/45 KG

TC: 21 min

Score: Rounds and Reps

Scaling Options


10 Push ups @ assisted as needed

10 Front Squats @ light

16/12 Cal Row


10 Box HSPU or Reduced ROM HSPU

10 Front Squats @ 115/75lbs

20/16 cal Row


B: Metcon (3 Rounds for time)

Assault bike relay race!

3 rounds for time

10/8 Cals per Teammate
TC: 6 min

Score: Time

Scaling Options


3 Rounds for time:

8/6 Cals


As Written

Extra Accessory

Metcon (3 Rounds for reps)

3 sets

3-5 Tempo Ring dips (3sec down)

rest 15 seconds

Max rep kipping ring dips

Rest 2-4 minutes
Goal: Gymnastics Strength