CrossFit WOD 1/25/2021

Hip Warm-Up (No Measure)

Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)

Hip External Rotation Lift Overs x 15 Reps

Standing Hip CARs x 5 on each side

Band External Rotation + Frog Pump Combo x 30 Reps

Back Squat (3@70% – 3@80% – 3+@90%)
Metcon (No Measure)

Complete 4 Sets:

Min 1: 10 Strict Press

Min 2: 15 Cal Row

Min 3: 10 Back Squats

Min 4: 15 SDHP

Same weight for all bar movements
*Select a weight and which will allow you to complete the designated amount of reps within each minute.

**If 15 calories is not achievable within the minute and for all 4 sets, reduce the number of calories that will allow for both parameters.

***Fight to keep movement integrity throughout all sets.

Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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