CrossFit WOD 12/14/2020


Roll Out calves

Complete 2 sets:

Toe Raises (see video below; 3 second hold at the top) x 15

Calf Raises (use 45# plate; 3 second hold at top) x 15

90/90 Hip Stretch (45 seconds each way)


Wall Rotations (8L/8R)

Kneeling Rotations (8L/8R)

Foam Roller Extension x 15

Preacher Position x 15 (1 Rep = Flex and extend the t-spine)

Side lying Rotations (8L/8R)

*See video below

Muscle Snatch + Power Snatch + Snatch (1-1-1-1-1)

You will complete 1 complex every 2 minutes for 10 minutes.

Goal is to refine your movement and mechanics.

Increase weight as you move through each set, but let the feel and execution dictate how much you increase. More is not always better.

Work on the receipt of the bar at each level.

*2 Second Pause on each catch*

Metcon (AMRAP – Reps)

Complete 3 Rounds:

Min 1: DB Snatch, alt.

Min 2: DB OH Lunge*

Min 3: Double-Unders**

Min 4: Rest

*Stationary; Perform on either arm, but encouraged to split equal work between both. Each lunge counts as a rep.

**Scale: Single Unders

***Score is total reps.

Workout of the Day


  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch


    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins


    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms


    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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