CrossFit WOD 12/7/2020


– Roll out calves, glutes, lats, and t-spine

– Check chest, biceps and triceps for any unnecessary tension. If they feel tight, address them as well.

– Ankle Flexion: 3 Sets, 8 reps each ankle. (Video below)

1. Sit on the floor with your legs stretched out in front of you.

2. Secure the band around a post on the rig, and then wrap it around one foot.

3. Slowly point your toes up toward you and then return to the starting position.

– Hip Opener (Video below)

Perform both movements until you feel an objective change in the hip. The change should feel as if there is a greater range of motion that was not there prior to the stretch.

– Shoulders

1. Banded pull-aparts x15

2. Banded front lever pull downs x15 (band will be attached to the rig overhead)

3. Banded Pass-Throughs x15

Overhead Squat (1-1-1-1-1)
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
– Your success in this test will hinge upon your ability to express sound mechanics in the overhead squat (OHS), and while under a ton of metabolic stress. Prior to the WOD, make sure you eliminate any impediments in the OHS to the extent possible.

– If you are able to make it to the Muscle-Ups and know that ability is not there, select the appropriate scale down, i.e. C2B, Pull-up, Jumping Pull-Up.

Workout of the Day


  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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