CrossFit WOD 12/14/2020


Roll Out calves

Complete 2 sets:

Toe Raises (see video below; 3 second hold at the top) x 15

Calf Raises (use 45# plate; 3 second hold at top) x 15

90/90 Hip Stretch (45 seconds each way)


Wall Rotations (8L/8R)

Kneeling Rotations (8L/8R)

Foam Roller Extension x 15

Preacher Position x 15 (1 Rep = Flex and extend the t-spine)

Side lying Rotations (8L/8R)

*See video below

Muscle Snatch + Power Snatch + Snatch (1-1-1-1-1)

You will complete 1 complex every 2 minutes for 10 minutes.

Goal is to refine your movement and mechanics.

Increase weight as you move through each set, but let the feel and execution dictate how much you increase. More is not always better.

Work on the receipt of the bar at each level.

*2 Second Pause on each catch*

Metcon (AMRAP – Reps)

Complete 3 Rounds:

Min 1: DB Snatch, alt.

Min 2: DB OH Lunge*

Min 3: Double-Unders**

Min 4: Rest

*Stationary; Perform on either arm, but encouraged to split equal work between both. Each lunge counts as a rep.

**Scale: Single Unders

***Score is total reps.

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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