CrossFit WOD 1/29/20



Dead hang

M1 10s

M2 20s

M3 30s


Chin over bar hold (kneel to scale)

M1 10s

M2 15-20s

M3 20-30s

Metcon prep

GHD Demo (Bend & Snap)

Metcon (3 Rounds for weight)

Landline/DB/KB Row x10

Seated Lateral Raise (Tempo)

X8 0-3-3

5 rounds

Lat pull down (one band each arm)


**Use the rounds to log the weight used at each movement

*Increase Load where possible from last week.

****Lat pull down should be incredibly difficult. Reps 11-12 very labored.

Metcon (AMRAP – Rounds)

Single arm DB/KB Push press 2-4-6

Sit-ups /GHD sit-ups x8

*Greatly challenge the weight of your KBS.

**The order is PP/Sit ups/other arm PP/Sit ups

***Flow consistently for the duration of this AMRAP

Workout of the Day


  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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