WOD
 | Sun, Jul 9 2023 |  |
| 20230709 Goals Class | CrossFit 20230709 | Home WOD 20230709 | 1776 Pushup Challenge |
20230709 Goals Class
(Check In)
July: Strength!
-pick a movement and stick with it for the whole month (can be the same or different from last strength circuit) some examples include: squats (back, front, overhead), snatch, clean, bench press, overhead press (strict, push, jerk), etc.
Warmup: 5 mins cardio
5-10 minutes: Mobility for your movement!
Examples:
Low squat holds
Ankle/hip stretches
PVC pass throughs
Good mornings
Front rack stretch
Strength work: Week 1
-4x5 @ 80%.
-1 set max reps @ 80% (go until failure!!)
Accessory: 3 rounds
-10 weighted reverse lunges
-5 ab slides (using sliders or rowers)
-10 dead bugs
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| Matt | Yes | | | Coach J | Yes | | | James H | Yes | |
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CrossFit 20230709
(Time, Rx2, Rx3)
WARM-UP | 7:00
2:00 row then...
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats
SKILL WORK: Accumulate for load and quality
15 Turkish get-ups/arm
– Increase load as you are able
WOD:
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
Rx2 Tuck-ups
Rx3 40-30-20-10: Calorie row, 1:00-:45-:30-:15 Cumulative hollow hold
INTENDED STIMULUS
12:00-18:00
Move back and forth between the row and V-ups
Expect movement interference; midline fatigue will transfer over to the row
Maintain a consistent pace without a lot of rest time
STRETCHING:
:30 hamstring stretch/leg
:30 sit and reach (straddle)
:30 cobra stretch
| 0% | | | | 0% |
| James H | 20:09 Rx | | | Matt | 21:31 Rx2 | |
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Home WOD 20230709
(Time)
WARM-UP | 7:00
2:00 row then...
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats
SKILL WORK: Accumulate for load and quality
15 Turkish get-ups/arm
– Increase load as you are able
WOD:
50-40-30-20-10:
Up-downs
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 up-downs, 10 V-ups, 40 up-downs, 20 V-ups, etc.
STRETCHING:
:30 hamstring stretch/leg
:30 sit and reach (straddle)
:30 cobra stretch
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1776 Pushup Challenge
Jul 1, 2023 - Jul 31, 2023 (Individual Goal 1,776) 
Accumulate 1776 Pushups in the month of July.
For extra credit, accumulate 2023 Pushups!
| Coach J | | | James H | | | Joe K | | | Donna | | | Amelia | | | Coach E | | | Marcus | | | Daniel O | | | Tricia | | | Matt | | | Chloe | | | Tracy L | | | Coach A | | | Aaron D | |
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