WOD
 | Sun, May 14 2023 |  |
| 20230514 | CrossFit 20230514 | Home WOD 20230514 | Get Outside Challenge |
20230514
(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 2- Pull-up strength
3 rounds
10 scapular pull-ups
30 hollow hang
Max sticking point hold
Then:
5x5 inverted barbell row (hard)
Superset with 20 hollow flutter kicks
| 0% |  | |  | 0% |
|
CrossFit 20230514
(Weight, Rx2, Rx3)
WARM-UP:
10 calf raises
20 plate toe taps
6 step-ups
3 drop-and-lands off of plate
4 step-ups + squat landing
3 box jumps + step-down
3 box jumps + squat landing
3 box jumps + slow rebound
3 tall box jumps
Deadlift Review & Buildup
(2-3 sets of 5-8 unbroken)
WOD: On a 25:00 clock, from 0:00-12:00
Establish a heavy 3-rep deadlift
From 12:00-17:00: Rest
From 17:00-25:00: EMOTM x 8
3 deadlifts at 70% of 3-rep-max
3 box jumps (30/24)
– Perform both movements within the same minute
Rx2 (24/20)
Rx3 (20/12)
– Perform both movements within the same minute.
INTENDED STIMULUS
Opportunity to either go heavy or work on technique with moderate loads
Build to a 3-rep-max unbroken deadlift
Deadlift and box jump every minute in less than 30s
Use 70% of the athlete's best 3-rep-deadlift from that day
STRETCHING: 2 sets
30s pigeon stretch /leg
30s couch stretch /leg
| 0% | | | | 0% |
| Coach J | 195 Rx | | | James H | 175 Rx2 | | | Heather | 85 Rx3 | |
|
Home WOD 20230514
(Weight)
WARM-UP: 3 sets
10 PVC good mornings
5 step-back lunges/leg
5 unweighted single-leg deadlifts/leg
STRENGTH: Every 2:00 x 5 sets
100m run
3-7 consecutive single-leg squats/leg
WOD:
EQUIPMENT
On a 25:00 clock:
From 0:00-12:00:
EMOTM x 12:
Min. 1 | :20 left-leg single-leg DB deadlifts
Min. 2 | :20 right-leg single-leg DB deadlifts
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOTM x 8:
5 DB deadlifts
3 broad jumps for max distance
– Perform both movements within the same minute
BODYWEIGHT
On a 25:00 clock:
From 0:00-12:00:
EMOTM x 12:
Min. 1 | :20 left-leg unweighted single-leg deadlifts
Min. 2 | :20 right-leg unweighted single-leg deadlifts
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOTM x 8:
5 weighted deadlifts
3 broad jumps for max distance
– Perform both movements within the same minute
STRETCHING: 2 sets
:30 pigeon stretch/leg
:30 couch stretch/leg
| 0% | | | | 0% |
|
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 | |
|
