2020-11-05 WOD


Today we’ll be testing ourselves in another of the 2020 CrossFit Games events. This one is intended to be a SPRINT. We should be looking for unbroken (max of 2 sets) efforts on lunges and toes to bar (or whichever variation is appropriate). Lunges should be a Heavy effort, while the core work on the bar should be sustainable for all repetitions. Leg or knee raises are an excellent substitute (we can even add a medicine ball for added challenge here). Then we’ll finish the day with a little bit of sled work.



  • Banded front rack x 60s each side

  • Wall hinge x 60s

  • Quad roll x 60s each side

  • Banded lat stretch x 60s each side

Activation (2 Rounds)

  • 1 min. Jumping Jacks

  • 10 Single arm KB swings (each side)

  • 10 KB Goblet squats

  • 10 Single arm KB Push press (each side)

  • 10 Single arm KB Rows (each side)

  • 30 Sec. Samson stretch

Toes to Bar prep:

  • Kip swings

  • Kips swings + knee raises

  • Kip swings + toes to bar

  • Full reps


For Time:

30-20-10 Reps

Toes to bar

Kettlebell walking lunges


Couch stretch

Glute roll

Forearm mash

54 views1 comment

Recent Posts

See All

2020-11-27 WOD

NON FUNCTIONAL FRIDAY! We'll be easing out of our Turkey comas with some isolation exercises, accessory and core work. Zero burpees.

2020-11-26 Gobble Til You Wobble!!!

OVERVIEW Today’s WOD is our traditional Gobble Till You Wobble. This workout consists of 4 exercises with 100 reps each. Goblet squats, kettlebell swings, lunges and snatches will be completed chippe

2020-11-25 WOD

OVERVIEW Today’s WOD is an interval based Amrap alternating between clean & jerks, and pull-ups. Each 3 minute round will start with a 400m Run, and finish with maximum repetitions of either pull-ups

crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


  • Facebook
  • Instagram