CrossFit WOD 12/7/2020


– Roll out calves, glutes, lats, and t-spine

– Check chest, biceps and triceps for any unnecessary tension. If they feel tight, address them as well.

– Ankle Flexion: 3 Sets, 8 reps each ankle. (Video below)

1. Sit on the floor with your legs stretched out in front of you.

2. Secure the band around a post on the rig, and then wrap it around one foot.

3. Slowly point your toes up toward you and then return to the starting position.

– Hip Opener (Video below)

Perform both movements until you feel an objective change in the hip. The change should feel as if there is a greater range of motion that was not there prior to the stretch.

– Shoulders

1. Banded pull-aparts x15

2. Banded front lever pull downs x15 (band will be attached to the rig overhead)

3. Banded Pass-Throughs x15

Overhead Squat (1-1-1-1-1)
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
– Your success in this test will hinge upon your ability to express sound mechanics in the overhead squat (OHS), and while under a ton of metabolic stress. Prior to the WOD, make sure you eliminate any impediments in the OHS to the extent possible.

– If you are able to make it to the Muscle-Ups and know that ability is not there, select the appropriate scale down, i.e. C2B, Pull-up, Jumping Pull-Up.

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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