CrossFit WOD – 11/4/15

Metcon (No Measure)

Shoulder Mobility

Hollow Body Rock

Hollow Back Rock


Pull-ups (Max Rep Strict Pull-ups)


We will spend about 15min working our progression on the pull-up. Like last week we will go through it as a group to find where you fall at. Then lead you to the next steps!

Once this is done we will establish a max strict pull-up set.

Metcon (AMRAP – Rounds and Reps)

Single Arm OH KB Lunge L50ft/R50ft

Burpees x10

21 min Amrap

Every 3 minutes Run 200m

Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-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 RowDepending 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 an…

CrossFit Teens