WOD
 | Tue, Jun 6 2023 |  |
| CrossFit 20230606 | Home WOD 20230606 | Other Results | Mobility Bingo Challenge |
CrossFit 20230606
(Reps, Rx2, Rx3)
WARM-UP:
200m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows
200m run (a little faster)
10 box step-ups
10 box incline pushups
200m run (a little faster)
10 reverse lunges
10 steps bear crawl
SKILL/STRENGTH: 5 sets for load
2 hang snatch high pulls
1 hang power snatch
– Rest 3:00 between sets
WOD: EMOTM x 16mins
Even minutes: 1-3 rope climbs
Odd minutes: 12 DB reverse lunges (35/25)
– Use 2 DBs for the lunges, held as desired
score = number of rope climbs
Rx2 - 10 ft rope climb, 25/20
Rx3 - 3 rope lowers, 8 DB reverse lunges (15/10 or unweighted)
INTENDED STIMULUS
Built-in rest - allows to recover enough to stay consistent with movements all 8 rounds
There should be :15+ rest each round so scale accordingly
Use today as a chance at rope climb skill building
Head down and push hard on the lunges
STRETCHING: 2 sets
:30 double forearm stretch
1:00 foam roll quads
| 0% |  | |  | 0% |
| 1st | 24 Rx3 | Amelia Tue, Jun 6, 2023 | | 2nd | 22 Rx3 | Coach A Tue, Jun 6, 2023 | | 1st | 19 Rx | Coach J Tue, Jun 6, 2023 | | 2nd | 13 Rx | James H Tue, Jun 6, 2023 | | 3rd | 11 Rx | Josh Tue, Jun 6, 2023 |
| Coach J | 19 Rx | | | James H | 13 Rx | | | Josh | 11 Rx | | | Marcus | 13 Rx2 | | | Tracy B | 8 Rx2 | | | Joe S | 6 Rx2 | | | Amelia | 24 Rx3 | 20# | | Wayne | 24 Rx3 | 35# | | Coach A | 22 Rx3 | 15# | | Elsa | 20 Rx3 | 20# | | Patrick | 9 Rx3 | Rx2 rope climbs | | Brook | 24 | Lowers | | Joanie | 16 | Ring Rows | | Phil | 16 | Ring rows #20 | | Wake | 13 | 10ft |
|
Home WOD 20230606
(Check In)
WARM-UP: 2 sets
:20 alternating plank shoulder taps
:20 mountain climbers
:20 jumping jacks
– Rest :30
1 set/arm:
5 single-DB hang power cleans
5 single-DB push presses
5 DB step-back lunges
2 sets:
3-5 DB hang clean and jerks
6-8 DB reverse lunges
– Rest as needed.
STRENGTH:
50 strict sit-ups
WOD: EMOTM x 16 mins
EQUIPMENT
Min. 1 | 10 DB hang clean and jerks
Min. 2 | 12 DB reverse lunges
– Use 2 DBs
BODYWEIGHT
Min. 1 | 16 push-ups AFAP
Min. 2 | 16 weighted reverse lunges
STRETCHING: 2 sets
:30 double forearm stretch
1:00 foam roll quads
| 0% | | | | 0% |
|
Mobility Bingo Challenge
Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6) 
Pick up a Mobility Bingo card from the gym.
Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.
Record each Bingo you complete throughout the month. Try to get at least 6 for the month.
Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.
Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.
|
