CrossFit WOD 2/1/2021

Hip Mobility (No Measure)

Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)

Hip External Rotation Lift Overs x 15 Reps

Standing Hip CARs x 5 on each side

Band External Rotation + Frog Pump Combo x 30 Reps

Back Squat (5@40% – 5@50% – 5@60%)

This week is a “deload week”. Although not officially announced, we have been following the “Wendlers 5/3/1” strength protocol. It is a very simple yet very effective method of building pure strength. We are in the 4th wave for this lift. This wave, or “week”, is a deload week, thus the lower percentages. Next wave, we will be adding 10 lbs to your working 90% and will begin the cycle again.

Metcon (Time)

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

F: 20-lb. ball to 9-ft. target

M: 30-lb. ball to 10-ft. target


This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

M: 14-lb. ball to 9-ft. target

F: 20-lb. ball to 10-ft. target

Beginner Option:

15-12-9 reps for time of:

Wall-ball shots

Row (calories)

F: 6-lb. ball to 9-ft. target

M: 10-lb. ball to 10-ft. target

Workout of the Day


  • Saturday, December 4th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options


    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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