WOD
 | Fri, Jun 23 2023 |  |
| CrossFit 20230623 | Home WOD 20230623 | Mobility Bingo Challenge |
CrossFit 20230623
(Time, Rx2)
WARM-UP: 2 sets
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
KB SDHP Practice
SKILL/STRENGTH: 2 rounds (Heavy)
100m KB suitcase carry, left
2-5 strict pullups, scale as needed
100m KB suitcase carry, right
2-5 strict pullups, scale as needed
PARTNER WOD FRIDAY!:
10 rounds for time
- 10 KB sumo deadlift high pulls (35/26)
- 8 box jumps (24/20)
- 6 sit-ups
(One partner completes a whole round at a time, then switch)
Rx2 26/18, 20/16
INTENDED STIMULUS
11:00-16:00
Full body conditioning workout
Sprint!
STRETCHING: 3 sets
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
| 0% |  | |  | 0% |
| 1st | 8:02 Rx | Coach B Fri, Jun 23, 2023 | | 2nd | 11:47 Rx | Amelia Fri, Jun 23, 2023 | | 3rd | 7:44 Rx2 | Tracy L Fri, Jun 23, 2023 | | 1st | 7:44 Rx | Coach J Fri, Jun 23, 2023 | | 2nd | 8:02 Rx2 | Patrick Fri, Jun 23, 2023 | | 3rd | 9:25 Rx2 | Matt Fri, Jun 23, 2023 |
| Coach J | 7:44 Rx | J'acy | | Coach B | 8:02 Rx | AuntieB-n-P | | Amelia | 11:47 Rx | Amelager | | Tracy L | 7:44 Rx2 | J'acy Rx w/ step ups | | Patrick | 8:02 Rx2 | AuntieB-n-P | | Stephen W | 8:42 Rx2 | Stoanie | | Joanie | 8:42 Rx2 | Stoanie | | Tricia | 9:25 Rx2 | Matricia | | Matt | 9:25 Rx2 | Matricia | | Edgar | 11:47 Rx2 | 35# Amelager |
|
Home WOD 20230623
(Time)
WARM-UP:
2 sets:
:30 wide stance squats
– Rest :10
:30 lateral line hops
– Rest :10
:30 hollow rocks
– Rest :10
2 sets:
5 DB sumo deadlift high pulls
7 jumps to, or over, an object
9 sit-ups
– Rest as needed
SKILL/STRENGTH:
200m DB suitcase carry, left
200m DB suitcase carry, right
– Rest as needed
WOD: 5 rounds for time
EQUIPMENT
15 DB sumo deadlift high pulls
18 jumps to, or over, an object (knee height)
21 sit-ups
– Use two DBs
BODYWEIGHT
15 weighted ground-to-shoulders
18 jumps to, or over, an object (knee height)
21 sit-ups
STRETCHING: 3 sets
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
| 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.
|
