CrossFit WOD 2/5/20



Dead hang

M1 15s

M2 25s

M3 35s


Chin over bar hold (kneel to scale)

M1 15s

M2 15-25s

M3 25-35S

Hollow/arch – lying

Hollow/arch – hanging (static)

Hollow/arch – dynamic

Beat swings (kip THEN butterfly)

Climb the ladder

Talk logistics


Metcon (Time)

40 Pull-ups

40 Box jump overs

20 pull-ups

20 burpee box jumps
*Many different mentality’s available here.

-Strong gymnastics? Don’t pace, kill the pull-ups in a few of sets as possible.

-Struggle with high rep gymnastics? Pace the pull-ups to consistent breakdowns.

-LEARNING your gymnastics? Adapt the movement to a strength bias.

-Hustle the BoxJumps and Burpees

Metcon (2 Rounds for weight)

Skull crushers

Hammer curls

*90s-2m between each set. Match the effort.

*R1 and 2 is to record weight used for the movements.

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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