WOD
 | Mon, Apr 4 2022 |  |
| CrossFit 20220404 | Home WOD 20220404 |
CrossFit 20220404
(Time, Rx2, Rx3)
Warmup: 3 rounds
- 100m Run
- 15 Banded Pullaparts
- 10 Banded Pass-throughs
- 10 Kip Swings
Kipping & Butterfly Pullup Progression
3 Rounds:
- Max L-Sit (up to 30 secs)
- 15 Seated Leg Lifts
WOD: 5 Rounds
- 20 Pullups
- 400m Run
Rx2: 12 Pullups, 300m Run
Rx3: 20 Kips, 200m Run
INTENDED STIMULUS
Finish this workout in 16:00-20:00
Should be able to complete 20 pull-ups in no more than 4 sets. (An athlete who is going Rx’d should be able to perform more than 10 pull-ups unbroken)
Start slow on the run and progress each round.
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| 1st | 16:04 Rx2 | Coach E Mon, Apr 4, 2022 | | 2nd | 17:21 Rx3 | Chloe Mon, Apr 4, 2022 | | 3rd | 18:14 | Coach B Mon, Apr 4, 2022 | | 1st | 15:15 Rx2 | James H Mon, Apr 4, 2022 | | 2nd | 16:36 Rx3 | Aaron D Mon, Apr 4, 2022 |
| Levi | 14:04 Rx | | | Joseph S | 18:04 Rx | | | James H | 15:15 Rx2 | | | Josiah | 15:15 Rx2 | | | Coach E | 16:04 Rx2 | | | Triston | 12:50 Rx3 | Ring Rows | | Gaurav | 14:00 Rx3 | Ring Rows | | Ankur | 15:02 Rx3 | 400m runs | | Sara | 15:15 Rx3 | | | Aaron D | 16:36 Rx3 | 400m runs | | Katie A | 16:40 Rx3 | 400m runs | | Casey | 17:01 Rx3 | 400m runs | | Primadelia | 17:11 Rx3 | | | Chloe | 17:21 Rx3 | 400m runs | | Lisa | 17:38 Rx3 | 400m run | | Tracy L | 18:02 Rx3 | 400m runs | | Coach B | 18:14 | 4 rnds @ Rx2 |
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Home WOD 20220404
(Time)
Warmup
- 1min slow jog
- 10 single leg toe touches /leg
- 30 sec moderate jog
- short rest
- 45 sec moderate jog
- 10 single-leg weighted deadlifts /leg
- 30 sec fast run
- short rest
- 30 sec fast run
- 10 single arm weighted swings /arm
- 30 sec sprint
WOD: 5 Rounds
- 10 Single Arm Weighted Swings /arm
- 400m Run
Stretch: 3 sets
- 10 Cuban Press*
- 20 sec doorway Pec stretch /side
*Cuban Press = hold broomstick/PVC in front of you with elbows at 90 degress. Do a press overhead then bring bar back down to 90 degrees. From there, rotate shoulders forward while keeping elbows at 90 degrees until bar is horizontal in front of you, then back to starting position.
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