CrossFit WOD 2/1/2021

Hip Mobility (No Measure)

Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)

Hip External Rotation Lift Overs x 15 Reps

Standing Hip CARs x 5 on each side

Band External Rotation + Frog Pump Combo x 30 Reps

Back Squat (5@40% – 5@50% – 5@60%)

This week is a “deload week”. Although not officially announced, we have been following the “Wendlers 5/3/1” strength protocol. It is a very simple yet very effective method of building pure strength. We are in the 4th wave for this lift. This wave, or “week”, is a deload week, thus the lower percentages. Next wave, we will be adding 10 lbs to your working 90% and will begin the cycle again.

Metcon (Time)

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

F: 20-lb. ball to 9-ft. target

M: 30-lb. ball to 10-ft. target


This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

M: 14-lb. ball to 9-ft. target

F: 20-lb. ball to 10-ft. target

Beginner Option:

15-12-9 reps for time of:

Wall-ball shots

Row (calories)

F: 6-lb. ball to 9-ft. target

M: 10-lb. ball to 10-ft. target

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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