CrossFit WOD 1/11/2021

Warm-Up (Squat) (No Measure)

Complete 3 Rounds:

Goblet Squat (3sec pause) x 5

Rest 2sec

Seated box jump x 5

Rest 20sec

KB Reverse Lunge x 5 each leg

Rest 20sec

Double-Under x 20
*Increase height of seated box jump each round

Back Squat (5@65% – 5@75% – 5+@85%)

*Utilize heaviest recorded squat from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%.

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 7 minutes of:

5 box jumps

3 cleans

24-in. box, 155 lb.

30-in. box, 225 lb.

Workout of the Day


  • Sunday, July 25th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch


    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options


    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run


    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″


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