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, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch


    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options


    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run


    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″


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