WOD
 | Sun, Jun 25 2023 |  |
| CrossFit 20230625 | Home WOD 20230625 | 20230625 Goals Class | Mobility Bingo Challenge |
CrossFit 20230625
(Weight)
WARM-UP: 3 sets
10 mountain climbers
10 air squats
10 push-ups
SKILL:
Max-effort hanging L-sit hold
– All athletes start together
WOD: For load (25mins)
10-10-10-10-10
Bench press
INTENDED STIMULUS
High volume, upper body bench pressing heavy day
All sets should be at 70% or greater of athletes' 1-rep-max bench
Build to a heavy set. Lift once every 5:00
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| James H | 135 Rx | | | Coach J | 115 Rx | |
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Home WOD 20230625
(Weight)
WARM-UP: On a 7:00 clock
15 jumping jacks
3 inchworms
5 push-ups
10 hollow rocks
:20 handstand hold
1 set:
5 pike push-ups (floor)
3 pike push-ups (feet elevated)
2 sets:
1-5 strict HSPU (for speed)
– Rest as needed
SKILL: Accumulate
2:00 seated leg raise hold
WOD: 5 sets for reps
EQUIPMENT
Max unbroken DB shoulder presses
– Rest 4:00 between sets
– Use two DBs
BODYWEIGHT
Max unbroken strict handstand push-ups
– Rest 4:00 between sets
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
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20230625 Goals Class
(Check In)
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: 3-5 rounds
10 seated double db presses
20-30s active hang
10 false grip ring rows
3 wall walks
| 0% | | | | 0% |
| Coach J | Yes | | | James H | Yes | | | Chloe | Yes | | | Aaron D | 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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