Wednesday, June 22nd 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2 sets

30 sec row or bike

30sec Front rack stretch on floor or box

30sec Rotating scorpions

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

https://www.youtube.com/watch?v=ShvTpCsgTiw

C. Specific

3 sets

4 Pause Front squat@ Ascending

4/side 1 1/4 Bulgarian split squats*

Weightlifting

A: Front Squat

5 sets @70-75%

1 Front Squat 1&1/4

1 Paused Front Squat (2sec bottom)

Rest 2-3 minutes between sets

Focus on form !

TC: 12 min

Score; Weight

Scaling Options

Beginner

3 sets @Moderate

2 Pause Squat

Intermediate

As Written

Metcon

B: Metcon (AMRAP – Reps)

4 sets of

3 mins work / 1 min rest

20 Hang clean 115/75lbs

20 TTB

Max Bar facing burpees
KG: 55/35 KG

TC: 16 min

Score: Burpees Completed

Scaling Options

Beginner

15 Hang clean @ Light

15 Hanging Knee Raise

Max Burpees

Intermediate

20 Hang clean @95/65

20 Toes to eye level

Max Bar facing burpees

Extra Accessory

Metcon (No Measure)

3-5 sets

8 Swiss ball leg Curls

45/45 secs Side plank on Swiss ball

If no Swiss ball: Use rings or rower bench

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