Saturday, June 25th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

30sec Easy Row or Bike

30sec Scorpions

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike

B. Mobility

B1. Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

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

B2. Banded PNF lat stretch

30 sec per side

C. Specific

Clean and Press/Jerk Technique

Weightlifting

Big Clean Complex

6 Sets for Max Load

High Hang Clean+Low Hang Clean+Clean+Push Press

High Hang Clean+ Low Hang Clean+Clean+Push Jerk

High Hang Clean+Low Hang Clean+Clean+Split Jerk

All Cleans must be Squats

Metcon

Extra

B: Metcon (Time)

21-18-15-12

Calorie machine

Burpees
Scaling Options

Beginner

15-12-9-6

Intermediate

As written

Extra Accessory

Metcon (No Measure)

5 x 10/10 RNT single leg deadlift

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