WOD
 | Thu, Jun 22 2023 |  |
| CrossFit 20230622 | Home WOD 20230622 | Mobility Bingo Challenge |
CrossFit 20230622
(Reps, Rx2, Rx3)
WARM-UP:
:30 row (easy pace)
10 push-ups
:30 row (moderate pace)
5-10 piked push-ups
:30 row (moderate pace)
5 kick-up + negatives
:30 row (fast pace)
5-10 handstand push-ups
:30 row (fast pace)
SKILL/STRENGTH: 3 sets
10 deficit deadlifts (2 in)
– Keep all sets unbroken
– Rest 3:00 between sets
WOD: AMRAP x 20mins
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (135/85)
Calorie row
Rx2 Scaled HSPUs (box or platform), 115/75
Rx3 Stinkbugs, 95/65
INTENDED STIMULUS
Most athletes should complete the round of 15+. Advanced athletes should get into the round of 21
Maintain sets of 3 on the handstand push-ups
Quick singles on the clean and jerks (5+ reps/1:00)
STRETCHING:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
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| 1st | 106 Rx | Coach E Thu, Jun 22, 2023 | | 2nd | 133 Rx2 | Coach A Thu, Jun 22, 2023 | | 3rd | 196 | Tracy L Thu, Jun 22, 2023 | | 1st | 100 Rx | Coach J Thu, Jun 22, 2023 | | 2nd | 162 | Carlos Thu, Jun 22, 2023 |
| Coach E | 106 Rx | | | Coach J | 100 Rx | | | Coach A | 133 Rx2 | | | Katie A | 204 Rx3 | | | Stephen W | 135 Rx3 | | | Tracy L | 196 | 95# deadlifts | | Carlos | 162 | 45# |
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Home WOD 20230622
(Reps)
WARM-UP:
3 sets:
3 inchworms
5 push-ups
7 DB deadlifts
5 shuttle runs
– Use two DBs
1 set:
:20 handstand hold
3-5 kipping handstand push-ups
3 DB cleans
3 DB jerks
3 DB clean and jerks
1 set:
5 shuttle runs
5 handstand push-ups
5 DB clean and jerks
SKILL/STRENGTH: EMOTM x 5mins
3 DB hang squat clean and split jerks
WOD: AMRAP x 20mins:
EQUIPMENT
3-6-9-12-15… etc.
Handstand push-ups
DB clean and jerks
Shuttle runs (25 ft)
– Use two DBs
BODYWEIGHT
3-6-9-12-15… etc.
Handstand push-ups
Broad jumps (4 ft)
Shuttle runs (25 ft)
– Use two DBs
STRETCHING:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
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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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