WOD
 | Wed, May 31 2023 |  |
| CrossFit 20230531 | Home WOD 20230531 | Get Outside Challenge |
CrossFit 20230531
(Time, Rx2, Rx3)
WARM-UP:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single unders
10 KB good mornings
10 box step-ups
:20 double unders or single unders
SKILL/STRENGTH:
2 hang snatch high pulls
2 hang power snatches
– Rest 3:00 between sets
WOD: 5 rounds for time
40 double unders
30 box step-ups (24/20)
20 KB swings (53/35)
Rx2 :30 double under attempts 35/26
Rx3 :30 penguin hops, 26/18
INTENDED STIMULUS
12:00-18:00
This workout builds overall conditioning and stamina
Loading, volume, and complexity should allow for large sets - try to push for at least one unbroken round
Adjust speed on the box step-ups to keep moving and regain energy for the other two movements
Finish each set of KB swings in 2 sets or less
STRETCHING:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
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| 1st | 16:06 Rx | Coach E Wed, May 31, 2023 | | 2nd | 18:57 Rx | Coach A Wed, May 31, 2023 | | 3rd | 15:31 Rx2 | Amelia Wed, May 31, 2023 | | 1st | 19:50 Rx | James H Wed, May 31, 2023 | | 2nd | 19:02 Rx3 | Matt Wed, May 31, 2023 |
| Coach E | 16:06 Rx | | | Katie A | 17:52 Rx | | | Coach A | 18:57 Rx | | | James H | 19:50 Rx | | | Amelia | 15:31 Rx2 | | | Tricia | 16:35 Rx2 | | | Tracy L | 16:41 Rx2 | | | Katie C | 17:24 Rx2 | 35# | | Daniel O | 22:10 Rx2 | 40 DU's | | Heather | 16:50 Rx3 | | | Rohini | 16:54 Rx3 | | | Omar | 18:05 Rx3 | 53# Russian | | Matt | 19:02 Rx3 | 35# | | Stephen W | 10:30 | 3 rds @ Rx3 |
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Home WOD 20230531
(Time)
WARM-UP:
40 single unders
20 walking lunge steps
10 inchworms
20 double unders
10 step-ups (slow)
10 DB deadlifts
10 DB low swings
30 double unders
10 step ups (fast)
10 DB swings
STRENGTH:
5×10 DB suitcase deadlift/arm
WOD: 5 rounds for time
EQUIPMENT
40 double unders
30 step-ups (knee height)
20 DB swings
BODYWEIGHT
5 rounds for time:
40 hops to a low target (3 in)
30 step-ups (knee height)
20 up-downs
STRETCHING
1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side
1:00 thoracic roll
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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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