CrossFit WOD 12/20/19


Hang and twist/shrug

Air squat- relaxed, rig assisted

Kipping swing (static)

Air squat

Kipping Swing Dynamic

Front squat

Beat swing

Push press

Leg lift/knee tuck



Toes to bar

Metcon (Time)

20/14cal bike

20 Thrusters 95/65

20 Toes to bar

20 Thrusters

20 Pull-ups

20 Thrusters
*We are seeking a strong stimulus here.

**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,

***Make sure the gymnastics are wishing a manageable skill range.

Workout of the Day


  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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