WOD
 | Sun, Jun 11 2023 |  |
| CrossFit 20230611 | Home WOD 20230611 | 20230611 goals class | Mobility Bingo Challenge |
CrossFit 20230611
(Reps, Rx2, Rx3)
WARM-UP:
:45 inchworm + push-ups
:45 plank shoulder taps
:45 single-DB push presses
– Rest :15 between exercises
STRENGTH: 5 sets:
15 banded deadlifts
20 banded pull-aparts
– A banded deadlift is where feet are on a band and an athlete holds the other end for deadlifts; no barbell or load aside from the band
WOD: 6 x 2:00 rounds
50-ft handstand walk
Max ring dips in the remaining time
Rx2 1:00 handstand walk attempts
Rx3 20 stink bugs or plank shoulder taps
Max burpees in the remaining time
– Rest 1:00 between rounds
– Score is total burpees.
INTENDED STIMULUS
Handstand walks in less than 1:00
10+ ring dips/round
Expect a high degree of muscular fatigue from two upper-body pressing movements
Your opportunity to work stamina and skill simultaneously
STRETCHING:
1:00 doorway pec stretch/side
| 0% |  | |  | 0% |
| Daniel O | 66 Rx2 | Matador dips | | Matt | 101 Rx3 | | | James H | 70 Rx3 | Ring dips |
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Home WOD 20230611
(Reps)
WARM-UP:
5 push-ups to down dog
10 alternating pike shoulder taps
15 hollow rocks
3 wall walks
15 hollow rocks
20 alternating handstand shoulder taps
15 hollow rocks
1:00-2:00 handstand walk practice
:20 hand-release push-ups
– Rest as needed
STRENGTH:
15 DB good mornings
:20 supine snow angels
WOD: 6 x 2:00 rounds
50-ft handstand walk
Max hand-release push-ups in the remaining time
– Rest 1:00 between rounds
– Score is total push-ups
STRETCHING
3 sets:
:30 doorway pec stretch/side
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20230611 goals class
(Check In)
June- 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:
Arm Flow: 5 Rounds
- 15 Barbell CURLS
- 15 Barbell Tricep Extensions
- 10 Disc Raises
- 5 Chinups
- 15 Diamond Pushup
| 0% | | | | 0% |
| Matt | Yes | | | Kristen | Yes | | | James H | Yes | |
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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.
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