CrossFit WOD 2/9/2021

Rope Climb

Discuss foot wrap variations, i.e. s wrap/j wrap

While seated on box, practice each foot wrap technique. Work to find the most comfortable technique. Once established, and while sitting on the box, utilize your preferred wrap and perform a few attempts at progressing from that seated position to going further up the rope.


Seated* pull to stand x 3

Seated* w/feet on box/plates pull-to-stand x 3

One pull attempt x 3

Two pull attempt x 2

Full climb x 1

Metcon (AMRAP – Rounds and Reps)


15 Burpees

10 Cal Bike

1 Rope Climb

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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