WOD

Fri, Jul 17

Today

CrossFit 20260717

(Time)
WARM-UP:
200m walk

3 sets:
row-bike-jump
:30 easy pace
:20 moderate pace
:10 fast pace

2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
5-10 ring rows
:15-:30 handstand hold
5-10 strict pull-ups (scale to foot-assisted pull-ups)
10 sit-ups

WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
5 shoulder press
– Build in load across sets
– Rest ~1:30 between sets

'PRESSING ANNIE' WOD: 50-40-30-20-10 reps for time
Rx:
STIMULUS 7:00-12:00
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of 1-rep max)

MODIFICATIONS:
-Double-unders, modify reps first, e.g., 25-20-15-10-5 then movement, single-single-double, single-under
-Sit-ups, modify reps, e.g., 25-20-15-10-5, 15-12-9-6-3
-Shoulder press, modify to moderate load

STIMULUS NOTES:
Time cap 14:00
Challenging shoulder press load; breaking up is OK
Double-unders in under :35
Challenging sit-up volume; fast pace with short breaks if needed

ACCESSORY + STRETCHING:
1 attempt:
Max-duration pull-up bar hang

1:00 up-dog

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