CrossFit WOD 2/25/2021

Muscle-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 Row
Depending 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 and want to achieve a greater intensity than the first option, then you will want to set a pace that is manageable, but provides some level of discomfort. The degree to which you can stand the discomfort, will have a large impact on your performance. A high degree of intensity is required to achieve a personal best in this effort, regardless of ability. Be sure you are rested and nourished prior to the effort.

*Added note: All movement cues for the first approach should be adhered to just the same if choosing to execute the second approach. Managing the degree to which those performance cues break down in correlation to your level of intensity is key to performing well at this test.

Workout of the Day


  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch


    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins


    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms


    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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