Sunday, August 7th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3 rounds

12/10 cal Row or 200m Run @increasing intensity

10 Rotating scorpions

5/5 Hanging scapular C.A.R’s

https://youtu.be/FPpTDqBzYVw

B. Activation

3 sets

5 Pause strict press*

5 Beat swings + 3 Pause ring rows

10 Banded W-Y

*Pause for 2 seconds in extension.

Metcon

A: Metcon (Weight)

5 sets

12 DB pullovers @heavy

10 Banded face pull

Rest 45-60 seconds between sets

Hold every rep for 1 sec at peak contraction
TC: 15 min

Score: Weight

Scaling Options

Beginner, Intermediate

As Written

Metcon

B: Metcon (Time)

3 rounds for time

100′ KB OH Carry 2x 24/16kg

800m Run/Row

20 Burpees
TC: 21 min

Score: Time

Scaling Options

Beginner

100’ Single DB OH carry (50/50) @ 12/8kg

400-600m Run/Row

15 burpees

Intermediate:

100′ Double KB OH Carry @ 20/12KG

800m run/row

20 burpees

Extra Accessory

Metcon (Checkmark)

3 sets

25′ Death March

8/8 Glute Bridge March

()

()

Archives