CrossFit WOD 2/11/20




Bike cal- form groups of three and sprint the rounds.


Hollow/Arch on ground

Static Hollow/Arch hanging

Dynamic Hollow/Arch

Beat swings – 2 sets. Second

higher than the first.

Pull-ups – kipping 2 sets

Pull-ups- butterfly 2 sets

Chest to bar mechanics.

Metcon prep:

Talk rotation for classes bigger than 5.

Burpee x5

Box jump x5

Burpee box jump x5

Talk GHD and Sit-up mechanics.

Metcon (No Measure)


M1 Bike

M2 Chest to Bar/pull-ups

M3 Burpee box jump overs

M4 sit-ups/GHD Sit ups
*Pick a rep scheme:

1.) 15;9/15/8/12

2.) 12;7/10/6/12

3.) 9;5/8/5/12

4.) 7;4/8/5/12

**Each round should be progressively more difficult. Rest periods gradually shrinking while still compiling workload within the minute.

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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