CrossFit WOD – 12/28/15

Back Squat (3×10 @ 60% 65% 70%)

Metcon (AMRAP – Rounds)

15min Amrap

Strict Pull-ups

Strict HSPU


x10 Cal Buy in EVERY round (does not count toward score)

**Use Pike Push-ups or a Box to scale your HSPU. NO AB MATS to scale. We are wanting to build strength within the full range of motion. Stacking ab mats does not help with that. Get with a coach to get your proper scaled progression.

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…

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