CrossFit WOD 2/5/20



Dead hang

M1 15s

M2 25s

M3 35s


Chin over bar hold (kneel to scale)

M1 15s

M2 15-25s

M3 25-35S

Hollow/arch – lying

Hollow/arch – hanging (static)

Hollow/arch – dynamic

Beat swings (kip THEN butterfly)

Climb the ladder

Talk logistics


Metcon (Time)

40 Pull-ups

40 Box jump overs

20 pull-ups

20 burpee box jumps
*Many different mentality’s available here.

-Strong gymnastics? Don’t pace, kill the pull-ups in a few of sets as possible.

-Struggle with high rep gymnastics? Pace the pull-ups to consistent breakdowns.

-LEARNING your gymnastics? Adapt the movement to a strength bias.

-Hustle the BoxJumps and Burpees

Metcon (2 Rounds for weight)

Skull crushers

Hammer curls

*90s-2m between each set. Match the effort.

*R1 and 2 is to record weight used for the movements.

Workout of the Day


  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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