Saturday, September 24th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

30sec Row/Bike/Run/Ski @ easy

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Moderate

30sec Banded OH Squats

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific Movement Drills

3 sets


Beginner: 6-8 alternating High box step ups Or Box supported pistols

Advanced: 6-8 Alternating Pistols or Weighted pistols

C2B: Butterfly

Beginner: 5 Butterfly CTB drill-

Advanced: 3-5 Pause Butterfly pull-ups-


Beginner: 3 OHS @ increasing intensity

Advanced: 3 OH Pistol Squat*


A: Metcon (Time)

10 rounds for time

10 Pistols

10 C2B

10 OHS 115/75lbs
KG: 50/35 KG

TC: 26 min

Score: Time

Scaling Options


8 Single leg box squats (alternating)

10 Jumping pull ups

8 OHS @ light


10 Heel Lock Pistols

10 Pull Ups

10 OHS 75/55 lbs

A2: Metcon (Time)

Team Version

With a partner, alternating movements

20 rounds

10 Pistols

10 C2B

10 OHS 115/75lbs

Extra Accessory

Metcon (Checkmark)

Shoulder Health

Pull back + internal rotation

3 x 10

With a Crossover Symmetry or a band

Rest as needed between sets