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Sunday Oct 25, 2026 |
CrossFit 20261025(Time) WARM-UP: 200m walk :30 walking lunge steps :30 alternating shoulder taps :30 alternating Spiderman stretch :30 push-ups 200m run :30 kettlebell deadlifts :30 alternating kettlebell taps (kettlebell in front of body) :30 double-knee tuck in plank :30 kettlebell plank pull-throughs 200m run WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3-5 kettlebell snatches – Build in a load slightly heavier than workout weight if desired PARTNER WOD SUNDAY! WOD: 4 rounds for time Rx: STIMULUS 15:00-20:00 40 KB snatches (53/35) 400m run – Share the snatches and run together MODIFICATIONS: -Kettlebell snatch, modify weight first then reps -Run, modify distance to complete in 2:30 or less STIMULUS NOTES: Time cap 22:00 Kettlebell snatches in 2:30 or less; switch arms as needed and share the work Run efforts in 2:30 or less; run together Partner workout with quick transitions STRETCHING: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side
Pull up class 102526(Check In) Warmup: 5 minutes of cardio 3 Rounds - 15 Band Pullaparts - 20 Plank Shoulder Taps - 5 Scapular Pushups - 5 Kip Swings to 15 Sec Active Hang 3 Rounds - Max Chin Hang Hold (pronated) - 20 Banded PVC Lat Pulldowns (supinated) Accumulate - 20 Banded Front Lever Pull - 15 Strict pull ups Accessory: 3 Rounds - 1 Min Hollow Hold - 10 DB Hammer Curl to Press
OctoberResults 217Benchmark PRs 33Comments 19 |
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