WOD
 | Tue, May 16 2023 |  |
| CrossFit 20230516 | Max Broad Jump | Home WOD 20230516 | Get Outside Challenge |
CrossFit 20230516
(Time, Rx2, Rx3)
WARM-UP:
400m run
10 skier jacks
10 alt spiderman stretches
10 pushups to downward dog
10 burpees (slow)
10 alt piriformis stretches
10 reverse lunges
10 skier jacks
10 alt scorpion stretches
10 air squats
10 burpees (fast)
Pistol Squat and Dip Progressions
SKILL: 3-attempts
Max broad jump
WOD: For time
20-18-16-14-12-10-8-6-4-2
Alternating pistol squats
1-2-3-4-5-6-7-8-9-10
Strict ring dips
Rx2 alt box lowers, matador dips (banded OK)
Rx3 alt box squats, box dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips...
INTENDED STIMULUS
Under 10:00
Quick couplet, aim to finish each round in 1:00 or less
Establish a steady pistol squat pace to work through
As workout continues consider breaking up the ring dips into short sets with quick breaks
Full ROM with dips
STRETCHING: Accumulate
1:00 banded shoulder stretch/side
1:00 couch stretch/side
| 0% |  | |  | 0% |
| 1st | 11:04 Rx2 | Coach E Tue, May 16, 2023 | | 2nd | 9:58 Rx3 | Amelia Tue, May 16, 2023 | | 3rd | 10:23 Rx3 | Tracy L Tue, May 16, 2023 | | 1st | 10:22 Rx | Coach J Tue, May 16, 2023 | | 2nd | 18:04 Rx2 | James H Tue, May 16, 2023 | | 3rd | 13:23 Rx3 | Joe S Tue, May 16, 2023 |
| Coach J | 10:22 Rx | | | Coach E | 11:04 Rx2 | Some Rx squats | | Daniel O | 11:15 Rx2 | | | Katie C | 12:43 Rx2 | | | James H | 18:04 Rx2 | Ring Dips | | Tricia | 9:58 Rx3 | Rx2 banded dips | | Amelia | 9:58 Rx3 | Rx2 banded dips | | Tracy L | 10:23 Rx3 | | | Wayne | 10:40 Rx3 | | | Joanie | 10:59 Rx3 | | | Marcus | 12:08 Rx3 | | | Joe S | 13:23 Rx3 | | | Matt | 13:28 Rx3 | Rx2 banded dips | | Joe K | 13:47 Rx3 | | | Ana | 16:30 Rx3 | |
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Max Broad Jump
(Distance,  Gymnastics)
Total Distance (in inches) of standing broad jump.
Measurement is from start line to toe of backmost foot.
| 0% | | | | 0% |
Planned: Tue,May16,2023 Tue,Mar22,2022 Wed,Dec29,2021 Thu,Feb14,2019 Fri,Dec7,2018 Fri,Feb3,2017| 1st | 79.5 Rx | Coach E Tue, May 16, 2023 | | 2nd | 70.5 Rx | Amelia Tue, May 16, 2023 | | 3rd | 64 Rx | Tracy L Tue, May 16, 2023 | | 1st | 103 Rx | Joe K Tue, May 16, 2023 | | 2nd | 96.75 Rx | Joe S Tue, May 16, 2023 | | 3rd | 78.75 Rx | James H Tue, May 16, 2023 |
| 1st | 79.5 Rx | Coach E Tue, May 16, 2023 | | 2nd | 71 Rx | Coach B Wed, Dec 29, 2021 | | 3rd | 70.5 Rx | Amelia Tue, May 16, 2023 | | 1st | 106.5 Rx | Joey P Fri, Feb 3, 2017 | | 2nd | 103 Rx | Joe K Tue, May 16, 2023 | | 3rd | 96.75 Rx | Joe S Tue, May 16, 2023 |
| Joe K | 103 Rx | 2nd | | Joe S | 96.75 Rx | 3rd | | Marcus | 91.5 Rx | | | Daniel O | 89.25 Rx | | | Coach E | 79.5 Rx | 1st | | James H | 78.75 Rx | | | Wayne | 77.75 Rx | | | Amelia | 70.5 Rx | 3rd | | Katie C | 70 Rx | | | Matt | 68.5 Rx | 8th | | Tricia | 64 Rx | | | Tracy L | 64 Rx | 4th | | Ana | 63 Rx | |
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Home WOD 20230516
(Time)
WARM-UP:
2 sets:
10 leg swings/leg
10 lateral leg swings/leg
10 narrow stance squats
10 seated leg lifts
5 tempo push-ups
1 set:
10 alternating step-back lunges
8 alternating heel hook single-leg squats
6 alternating single-leg squats
2 sets:
:20 hand-release push-ups
– Rest :10.
:20 alternating single-leg squats
– Rest :10.
STRENGTH: Accumulate
30 DB Turkish get-ups
– For quality.
WOD: For time
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Hand-release push-ups
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 push-up; 18 single-leg squats, 2 push-ups; etc
STRETCHING: Accumulate
1:00 scorpion stretch/side
1:00 couch stretch/side
| 0% | | | | 0% |
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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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