WOD
 | Sun, Jun 18 2023 |  |
| CrossFit 20230618 | Home WOD 20230618 | 20230618 Goals Class | Mobility Bingo Challenge |
CrossFit 20230618
(Weight)
WARM-UP:
2:00 row/bike/run
10 alternating spiderman stretches
5 wall therapy squats
10 PVC pass throughs
5 wall therapy squats
10 PVC behind the neck snatch grip presses
5 wall therapy squats
10 PVC around-the-worlds
SQUAT SNATCH PROGRESSION:
Setup
5 deadlifts to mid-thigh
5 deadlift-shrugs
5 muscle snatches
5 overhead squats
5 hang squat snatches
5 squat snatches
WOD: For load
10-8-6-4-2
Snatches
– Sets must be unbroken.
– May power snatch or squat snatch
INTENDED STIMULUS
Heavy lifting day
Each set should consist of unbroken, touch-and-go reps
Start at a moderate weight and build in load each set
Increase the loading on each set as long as maintain safe and proper technique
Perform a new set every 4:00
STRETCHING: 2 sets
1:00 T-spine foam roll
:30 band pull-aparts
| 0% |  | |  | 0% |
| Coach J | 110 Rx | | | James H | 105 Rx | | | Coach A | 95 Rx | | | Coach E | 85 Rx | |
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Home WOD 20230618
(Time)
WARM-UP:
2 sets:
10 PVC pass throughs
10 alternating elbow-to-instep
5 reps of squat therapy
2 sets/arm:
5 DB power snatches
3-5 DB overhead squats
3-5 DB hang squat snatches
SKILL/STRENGTH:
1:00 hollow rocks
– Rest 1:00
1:00 superman hold
– Rest 1:00
1:00 hollow hold
WOD:
2 sets:
EQUIPMENT
1:00 left-arm DB power snatches
1:00 right-arm DB power snatches
– No rest between intervals
Rest 3:00
2 sets:
1:00 left-arm DB hang squat snatches
1:00 right-arm DB hang squat snatches
– No rest between intervals
BODYWEIGHT
2 sets for reps and seconds
1:00 wall walks
– Rest 1:00
1:00 PVC overhead squats
– Rest 1:00
1:00 handstand hold (max seconds)
– Rest 1:00
1:00 PVC overhead squat hold (max seconds)
– Rest 1:00
STRETCHING: 2 sets
1:00 T-spine foam roll
:30 band pull-aparts
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20230618 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
20 minutes: 3-5 rounds
10 hanging leg raises
10 lat pull downs
30s hollow hold
30s Superman hold
| 0% | | | | 0% |
| Coach J | Yes | | | James H | Yes | | | Coach A | Yes | | | Coach E | 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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