WOD
 | Sun, May 7 2023 |  |
| CrossFit 20230507 | Home WOD 20230507 | 20230507 Goals Class | Get Outside Challenge |
CrossFit 20230507
(Time, Rx2, Rx3)
WARM-UP:
1:00 row/bike/run
10 alt Samson stretch
10 alt plank reach throughs
20 DB toe taps
1:00 row/bike/run
10 down dog + push-ups
10 alternating DB deadlifts
10 jump in place
1:00 row/bike/run
10 front-to-back leg swings/side
10 DB shoulder press/side
10 DB jump-overs
DB Power Snatch Review
SKILL:
Barbell Hang Power Clean for load
4-4-4-4
-Rest 30s between each round
WOD: 3 rounds for time
- 200m Run (or 18 cal bike/row)
- 21 alternating single-arm DB hang power snatches (35/25)
- 24 lateral DB jump-overs
Rx2 14 cal bike/row, 25/15
Rx3 10 cal bike/row, 15/10, 15 lateral DB jump-overs
INTENDED STIMULUS
9:00-14:00
Bike done in :45-1:30, snatches in :40-1:15, jumps in :20-:45.
This should be FAST!
STRETCHING: 3 sets
30s band pull-a-parts
30s child’s pose stretch
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| Coach A | 9:03 Rx | | | James H | 10:55 Rx | | | Coach E | 7:27 Rx2 | | | Phil | 11:03 Rx2 | |
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Home WOD 20230507
(Time)
WARM-UP:
5:00 jog
10 alt scorpion stretches
10 alt hip crossovers
10 squat-to-stands
STRENGTH: Accumulate
10 Turkish getups/arm
– Use a light-to-moderate load
WOD: 3 rounds for time
EQUIPMENT
18 burpees
21 alternating single-arm DB hang power snatches
24 lateral DB jump-overs
BODYWEIGHT: 3 rounds for time
18 burpees
21 weighted ground-to-overhead
24 lateral object jump-overs
STRETCHING
3 sets:
:30 prone snow angels
:30 child’s pose stretch
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20230507 Goals Class
(Check In)
May- Gymnastics Goals
Warmup: 5 minutes of cardio
Stretch:
Shoulders
Bar hangs/kips
Jump rope
Planks/shoulder taps
20 minutes: skill work (pick a movement and stick with it all month)
Ideas: handstands, bar movements, ring movements, pistol squats, jump rope, etc.
20 minutes: strength work: handstand work
20 minutes: Strength work: week 1-Handstand strength
3 rounds
30s handstand hold
30 hollow rocks
3 wall walks
30 Superman pulses
Go immediately into next movement then rest 1 minute between rounds
Then:
Handstand push up negatives
5x5 negatives at a height that is challenging
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| Marcus | Yes | | | Matt | Yes | | | Coach A | Yes | | | James H | Yes | | | Coach J | Yes | | | Coach E | Yes | |
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Get Outside Challenge
May 1, 2023 - May 31, 2023 (Individual Goal 1,200) 
Now that you've practiced hydrating, let's get out in the sun more.
Accumulate at least 1200 minutes (20 hours) of walking, running, or other physically demanding exertions outside during the month of May. Walk the dog, take a hike, take breaks from your desk job. Whatever it takes to get yourself moving outside(note: just standing around outside doesn't count).
Enter your daily results in minutes.
| Patrick | | | Marcus | | | Coach J | | | Katie C | | | Coach E | | | Coach B | | | Tracy L | | | Amelia | | | Matt | | | Phil | | | Heather | | | Tricia | | | Coach A | |
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