WOD
 | Sun, May 21 2023 |  |
| CrossFit 20230521 | Home WOD 20230521 | 20230521 CrossFit Goals | Other Results | Get Outside Challenge |
CrossFit 20230521
(Weight)
WARM-UP: 30 secs each
Samson lunges
knee push-ups
bent-over rows (empty bar)
up-down + jump and reach
scap pull-ups
shoulder presses
STRENGTH: 3 sets
10 DB Bulgarian split squats/leg
– 1 DB in each hand
– Build in weight across sets
WOD: EMOTM x 10
5 push presses
– Add load every 2:00
Right into…
EMOTM x 5
1 push press
– Add load every 1:00
INTENDED STIMULUS
Build to a heavy set of 5 reps for 2 sets
Build to a heavy single on-the-minute
Heavy loads with short rest between sets
First working set should be between 60-70% of 1-rep-max push press
STRETCHING: 2 sets
:20 doorway pec stretch/side
20 banded pull-aparts
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| 1st | 110 Rx | Coach A Sun, May 21, 2023 | | 2nd | 100 Rx | Coach E Sun, May 21, 2023 | | 3rd | 85 Rx | Tracy L Sun, May 21, 2023 | | 1st | 145 Rx | James H Sun, May 21, 2023
Coach J Sun, May 21, 2023 |
| Daniel O | 205 Rx | | | Coach J | 145 Rx | | | James H | 145 Rx | | | Coach A | 110 Rx | | | Coach E | 100 Rx | | | Tracy L | 85 Rx | |
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Home WOD 20230521
(Reps)
WARM-UP: 1 set
10 arm swings across
10 arm swings overhead
10 prone snow angels
10 alternating scorpion stretches
3 sets:
:20 pike handstand hold (feet elevated)
– Rest :40 between sets.
2 sets:
3-8 DB shoulder presses
5-10 DB push presses
1-5 strict handstand push-ups
– Rest as needed between movements and sets.
STRENGTH:
10 DB Bulgarian split squats/leg
– 1 DB in each hand
– Rest as needed
WOD: EMOTM X 10
EQUIPMENT
Min. 1 | 5-8 DB shoulder presses
Min. 2 | 8-10 DB push presses
– Use two DBs
Right into…
EMOTM x 5:
:20 strict handstand push-ups
BODYWEIGHT
Min. 1 | :30 handstand hold
Min. 2 | 5-10 kipping handstand push-ups
Right into…
EMOTM x 5:
:20 strict handstand push-ups
STRETCHING: 2 sets
:20 doorway pec stretch/side
:30 prone “T” hold
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20230521 CrossFit Goals
(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- dip strength
3 rounds
5 dip negatives (5 seconds)
10 push-ups (hard)
10 skull crushers
Then:
5x5 bench press
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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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