CrossFit WOD 2/25/2021

Muscle-ups (muscle-up practice )

items to cover:

– false grip/normal grip

– hollow and arch position

– hips to rings, rings to sternum

– support position

– Muscle-up modification (see video)

*Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.

**Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.

***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.

5k Row (Time)

Max Effort 5k Row
Depending on how you feel, this workout can be approached differently.

If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

If you feel capable and want to achieve a greater intensity than the first option, then you will want to set a pace that is manageable, but provides some level of discomfort. The degree to which you can stand the discomfort, will have a large impact on your performance. A high degree of intensity is required to achieve a personal best in this effort, regardless of ability. Be sure you are rested and nourished prior to the effort.

*Added note: All movement cues for the first approach should be adhered to just the same if choosing to execute the second approach. Managing the degree to which those performance cues break down in correlation to your level of intensity is key to performing well at this test.

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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