CrossFit WOD 12/02/2020

Pull-ups (5-5-5-5-5)

Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus.

Metcon (Time)


Take a top down approach to warming up the clean.

Select a bar or PVC pipe.

Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over the bar). Continue to descend to the Hang (right above the knees) and finally the mid shin, performing a series of thoughtful and deliberate repetitions at each starting position. Achieve a rep that would stand up to Coach Gary’s scrutiny 😉 prior to progressing through each; it should take about 5 reps. Repeat above protocol utilizing the power clean.

Take the same progressive approach through the press. Start with the strict press. Progress to the push press. Finish with the Push Jerk. Again, through each iteration, Achieve that “flawless” rep prior to progressing.

Accumulate a handful of reps with the weight intended to be used for the WOD. This should be a weight you are capable of completing all 6 reps prior to dropping the bar. This does not mean that you have to go unbroken, but the capability is there.

Rev the engine:

2 Rounds:

2 C&J

1 Pull-Up

2 Push-Up

3 Air Squat

1 or both rounds at game pace.

“Cindy Meets Grace”

5 RFT:

6 Clean & Jerk [*135/95]


2 Rounds of Cindy:

5 Pull-Ups

10 Push-Ups**

15 Air Squats

*Remember, select a weight in which you possess the capability to complete all 6 reps without dropping.

**Don’t hesitate to scale or replace if shoulders/triceps are not feeling up to the task.

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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