CrossFit WOD 4/1/20


Calf Stretches

Lateral Hops 30s

Single leg lateral hips 15s each leg

Single leg toe touches x10/10

Good Mornings x10

Air Squats x10

Pushups Plank Hand taps x20

Superman to hollow x5 each direction

Metcon (No Measure)

15 Minutes

Min 1-45s Jump Rope or Jumping Jacks

Min 2-45s Air Squats

Min 3-45s Planks

Metcon (No Measure)


20:10 x8 Rounds


Hollow Rocks

Alt Rounds

Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-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 RowDepending 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 an…

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