CrossFit WOD 12/09/2020


2 Sets:

Hollow body hold x 30sec

rest 15 seconds

Single arm ring row (Right) x 8

rest 15 Seconds

Single arm ring row (Left) x 8

rest 15 Seconds

20 Cal Row

Rest 1 Min.

Warm-up Notes:

– Utilize a challenging, but operable degree of angle when performing single arm ring row.

Gymnastics Conditioning (Pull-Ups) (No Measure)


5 Pull-Ups*

*These can be whatever you want, Butterfly, Kip, Strict, Scaled. Pick one variation or more variations and refine the one that needs some work. Be consistent and proficient in movement.

5k Row (Time)

Max Effort 5k Row
This can also be utilized as a recovery row ;-).

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:…

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