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, 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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