WOD
 | Thu, May 25 2023 |  |
 | Mon, May 29, 2023 at 10:00am Memorial Day Murph |
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| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
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| Sun, Jul 16, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230525 | Home WOD 20230525 | Get Outside Challenge |
CrossFit 20230525(Time, Rx2, Rx3) WARM-UP: Move the bar to the front rack and attempt to get as many fingers on the bar as possible 20s each back rack elbow raise, right arm back rack elbow raise, left arm back rack alternating elbow raises back rack elbow raises, both elbow then... 10 back squats with elbows high in the back rack 4 sets: 2-inch front squat + pull elbows up before standing 4-inch front squat + pull elbows up before standing 6-inch front squat + pull elbows up before standing STRENGTH: Max double-KB overhead hold – Rest 1:00 Max double-KB front rack hold – Rest 1:00 Max double-KB farmers hold Athlete chooses the load; Must be able to hold for at least :30/movement Review SDHP & Thruster WOD: For time 27-21-15-9 Sumo deadlift high pulls Thrusters Rx 95/65 Rx2 75/55 Rx3 45/35 INTENDED STIMULUS 7:00-12:00 The barbell load should be light Use same weight for both movements Base loading off of the thruster Complete rounds of 27 and 21 in 2-3 sets for each movement Finish the 27 sumo deadlift high pulls by 2:00 and the 27 thrusters by 4:00 STRETCHING: 200m walk :30 standing pike stretch :30 standing quad stretch/leg :30 Samson stretch/side :30 squat hold
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