CrossFit WOD 2/11/20




Bike cal- form groups of three and sprint the rounds.


Hollow/Arch on ground

Static Hollow/Arch hanging

Dynamic Hollow/Arch

Beat swings – 2 sets. Second

higher than the first.

Pull-ups – kipping 2 sets

Pull-ups- butterfly 2 sets

Chest to bar mechanics.

Metcon prep:

Talk rotation for classes bigger than 5.

Burpee x5

Box jump x5

Burpee box jump x5

Talk GHD and Sit-up mechanics.

Metcon (No Measure)


M1 Bike

M2 Chest to Bar/pull-ups

M3 Burpee box jump overs

M4 sit-ups/GHD Sit ups
*Pick a rep scheme:

1.) 15;9/15/8/12

2.) 12;7/10/6/12

3.) 9;5/8/5/12

4.) 7;4/8/5/12

**Each round should be progressively more difficult. Rest periods gradually shrinking while still compiling workload within the minute.

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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