WOD
 | Mon, Jun 12 2023 |  |
| CrossFit 20230612 | Home WOD 20230612 | Mobility Bingo Challenge |
CrossFit 20230612
(Time, Rx2, Rx3)
WARM-UP:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
SKILL/STRENGTH: 5 sets
2 push jerks
– Barbell comes from the floor
– Build to a heavy double
WOD: 5 rounds for time
20 alternating single-leg squats
7 push jerks (115/85)
Rx2 low-box single-leg squats, 95/65
Rx3 reverse lunges, 75/55
INTENDED STIMULUS
6:00-10:00
Single-leg squats in :40-1:30
Push jerks unbroken every round
Load should feel moderate to start and challenging under fatigue, but always be able to move through each round unbroken
STRETCHING: Accumulate
1:00 banded shoulder stretch/side
| 0% |  | |  | 0% |
| 1st | 6:25 Rx2 | Amelia Mon, Jun 12, 2023 | | 2nd | 6:47 Rx2 | Coach A Mon, Jun 12, 2023 | | 3rd | 6:46 | Coach B Mon, Jun 12, 2023 | | 1st | 7:17 Rx2 | Aaron D Mon, Jun 12, 2023 | | 2nd | 9:45 Rx2 | James H Mon, Jun 12, 2023 | | 3rd | 7:25 Rx3 | Phil Mon, Jun 12, 2023 |
| Daniel O | 4:54 Rx2 | | | Wanona | 5:15 Rx2 | 85# | | Wayne | 5:48 Rx2 | 115# | | Katie C | 5:49 Rx2 | | | Marcus | 5:52 Rx2 | | | Rohini | 6:10 Rx2 | 35# | | Amelia | 6:25 Rx2 | | | Coach A | 6:47 Rx2 | Heel hook squats | | Lawrence | 6:50 Rx2 | | | Aaron D | 7:17 Rx2 | | | James H | 9:45 Rx2 | | | Joanie | 5:35 Rx3 | | | Tricia | 5:39 Rx3 | | | Asper | 6:12 Rx3 | | | Phil | 7:25 Rx3 | | | Elsa | 9:45 Rx3 | | | Coach B | 6:46 | 20# goblet squat/55# | | Chloe | 7:09 | 45# |
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Home WOD 20230612
(Time)
WARM-UP: On a 7:00 clock
10 PVC pass throughs
5 DB windmills/arm
10 hollow rocks
5 air squats (hold the bottom for :03)
1 set:
6 step back lunges
6 foot-wrap single-leg squats
10 alternating single-leg squats
10 total DB single-leg squats
1 set:
6 DB push jerks
6 alternating DB single-leg squats
SKILL/STRENGTH: 4 sets
:20 handstand shoulder taps
3 DB push jerks
– Hold the receiving position of each jerk for :03
WOD: 5 rounds for time
EQUIPMENT
14 alternating DB single-leg squats
10 push jerks
– Use one DB for the single-leg squats
– Use two DBs for the push jerks
BODYWEIGHT
7 left-leg single-leg squats
7 right-leg single-leg squats
7 strict handstand push-ups
7 kipping handstand push-ups
STRETCHING: Accumulate
1:00 doorway pec stretch/side
1:00 couch stretch/side
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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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