CrossFit WOD 9/3/19


Plyometric work

Forward bounds

lateral bounds


3 rotations each person

Skill work:

Pick drill

15 Arms

15 back/arms

15 full stroke

Metcon prep:

10 step overs

10 Cal row


10 lateral bounds


Metcon (Time)

Box Step overs

Row Cal


Lateral jumps (over bar)

*Simple means more room for error. Increase intensity by caring for the fundamentals.

**Quality over speed

***Practice seamless bounds. Lower target if needed.

Workout of the Day


  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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