WOD
 | Wed, Jun 7 2023 |  |
| CrossFit 20230607 | Home WOD 20230607 | Other Results | Mobility Bingo Challenge |
CrossFit 20230607
(Time, Rx2, Rx3)
WARM-UP: 2 sets
20s each of...
push-ups + 2 shoulder taps
kip swings
counterbalance squats
SKILL/STRENGTH: On a 10:00 clock build to a heavy...
power clean + front squat
WOD: 6 rounds for time
9 hang squat cleans (115/75)
6 chest-to-bar pullups
Rx2 75/55, jumping c2b pullups
Rx3 65/45, 12 scaled pullups
INTENDED STIMULUS
8:00-12:00
Hang squat cleans in 1-2 sets
C2B Pullups in 1-2 sets
Complete the first 3 rounds each in 1:30 or less
STRETCHING:
1:00 banded shoulder distractions /arm
| 0% |  | |  | 0% |
| Coach E | 7:50 Rx2 | | | Marcus | 10:35 Rx2 | Makin’ friends with Stim! | | James H | 11:07 Rx2 | 95# - kicked Stim’s bootay! | | Matt | 11:12 Rx2 | Way to stay in stimulus! | | Daniel O | 12:21 Rx2 | | | Elsa | 12:30 Rx3 | | | Omar | 12:19 | 75-45# | | Heather | 13:10 | 35# |
|
Home WOD 20230607
(Time)
WARM-UP:
:30 slow air squats
:30 plank hold
:30 DB goblet squats
:30 handstand hold
5 DB hang squat cleans
3 inverted burpees
SKILL/STRENGTH: EMOTM x 10 mins
Min. 1 | 1-3 left-arm Turkish get-ups
Min. 2 | 1-3 right-arm Turkish get-ups
WOD: 6 rounds for time
EQUIPMENT
9 DB hang squat cleans
5 inverted burpees
– Use two DBs
BODYWEIGHT
20 air squats
5 inverted burpees
STRETCHING:
1:00 doorway shoulder stretch/arm
| 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.
|
