CrossFit WOD 12/21/2020

Warm-up (No Measure)

Banded Side Steps x 20

Banded Forward Walk x 20

Banded Backward Walk x 20

Banded Hip Bridges x 8 (2 second pause at the opening of the hip)

Banded Single Leg Hip Bridge x 8/each leg

Complete 2 sets:

8 Banded Pull Throughs

Rest 15 seconds

12 Lunges, alt. (6L/6R)

Rest 15 Seconds

8 Russian Swings (Light weight)

Rest 15 Seconds

12 Iron Mikes

Clean and Jerk (EMOM 10 )

Throughout 10 total attempts, build to a heavy single for the day. Perform 1 rep each minute.

Metcon (AMRAP – Rounds and Reps)


3 Power Cleans (Heavy)

6 T2B

9 Wall-Balls (Heavy)

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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