Sunday, June 26th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

General

A. Wall Ball Volleyball

https://youtu.be/EpqA2vjiulI

You can have 1 or 2 “courts” depending on the size of your class. Having smaller groups will allow equal distribution of wallballs.

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

2 sets

12/10 Cal row

6 DB deadlifts

6 DB hang cleans

6 DB hang squat cleans

6 DB thrusters

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

20/16 Calorie Machine

16 DB Hang squat cleans 2×50/35lbs

16 Slam Balls 30/20lbs

Rest 4 minutes

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

50 double unders

16 Wall balls 20/14lbs

16 V-ups / Knee tucks
KG: 22.5/15, 9/6 KG

TC: 28 min

Score: Rounds and Reps

Scaling Options

Beginner

16/12 calorie Machine

12 DB Hang squat cleans @ Moderate

12 Slam Balls @ Light

50 Single unders

12 Wall balls @ Moderate

12 Knee tucks / Leg Raises or Sky touches

Intermediate

20/16 calorie Machine

16 DB Hang squat cleans @ 35/25lbs

16 Slam Balls @ 30/20lbs

30 double unders

16 Wall balls @ 20/14lbs

16 V-ups / Knee tucks

Extra Accessory

Metcon (No Measure)

Dragon flags

5 x 5

()

Archives