CrossFit WOD 11/29/19


Seated wall slides

Standing lag slides

Dynamic medball plank 30s

Push up x5

3 rounds

Push-jerk prep

Press in dip (three different depths to identify high, medium, and low.)

Tall jerks

Push jerk (coach two count tempo.)

Metcon Prep:

Demo movements

Super set bench and high pulls to find working weights.

Push Jerk (4×3)

*Utilize three different depths during the catch.

**The goal is to increase ROM and develop comfort deeper in the squat.

***Keep weight across.

Metcon (Time)

Bench x10


Air Squat x30

5 rounds
*First three rounds of bench should remain unbroken. Final two should require multiple sets

**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.

Workout of the Day


  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

CrossFit Teens