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Monday Jul 27, 2026 |
CrossFit 20260727(Time) WARM-UP: 200m walk 10 leg swings forward and back/leg 10 leg swings side to side/leg 10 alternating Spiderman stretches 10 alternating scorpion stretches 2 sets: 100m run 10 med-ball figure four hamstring pulls/leg 1 set: 200m run :30 wall-leaning pose fall drill 1 set: 200m run WOD: 2 rounds, each for time Rx: STIMULUS 5:00-12:00 per mile 1600m run – Check your time and rest exactly that amount of time before starting the second round – Everyone must start Round 2 by the 22:00 mark MODIFICATIONS: -Run, modify to 6000/4800m air bike, 5000/3500m Echo bike, 2000/1600m row STIMULUS NOTES: 5:00-12:00 per mile Opportunity for all athletes to try for at least the full distance in Round 1 Encouraged to try the full distance for round 1; scale Round 2 as needed STRETCHING: 200m walk 3 sets: :30 standing straddle stretch :30 couch stretch/side :30 calf stretch/side
Upperbody Strength 20260727(Check In) For 5-7 minutes -1 Min row/bike -10 Ring row -10 Sit up –Then– For 30-45s each Wall bicep stretch Wrist stretch in each direction Child’s pose –Then– Build up to your first barbell bicep curl working set using warmup reps of 5-4-3-2-1-1-1 Barbell bicep curl -4 x 5 @ heaviest weight *Rest 2-4 min between sets. Clang & Bang For 5 cycles:: In 3 minutes -7 3 Point dumbbell row -7 Dumbbell hammer curl -20 Seated banded row -Max Supinated bent over row in remaining time (95/65) *Rest 2 min between cycles
JulyResults 187Benchmark PRs 56Comments 19 |
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