WOD

Wed, Jul 12 2023

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CrossFit 20230712Home WOD 202307121776 Pushup Challenge

CrossFit 20230712


(Time, Rx+, Rx2, Rx3)
WARM-UP:
200m walk then 2 sets...
10 PVC pass throughs
10 PVC overhead lunges
10 hamstring kick-ups/leg
10 supermen
5-10 pike push-ups

SKILL/STRENGTH: 5 heavy sets
3 back squats
– Rest 2:00-3:00 between sets
– Use 80-85% of your 1-rep-max back squat

WOD: For time
5-8-13
Deficit handstand push-ups
Double-DB deadlifts (70/50)
– Touch all 4 heads of the DBs to the floor

Then…

89-ft double-KB overhead walking lunge (53/35)

Rx+ as programmed above
Rx HSPUs, 50/35, 35/26
Rx2 HSPUs w/ platform, 35/25, 20/18
Rx3 Pike push-ups on DBs, 25/15, 18/10

INTENDED STIMULUS
5:00-10:00
Sets of 3+ on the handstand push-ups
Deadlifts in 1-2 sets
Overhead lunges in 2-3 sets

STRETCHING: 2 sets
:30 seated pike stretch
:30 seated straddle stretch
:30 single-leg hamstring stretch/side

0% 0%

1st8:31 RxCoach E Wed, Jul 12, 2023
2nd5:57 Rx2Coach A Wed, Jul 12, 2023
3rd6:52 Rx2Amelia Wed, Jul 12, 2023
1st6:22 Rx2Matt Wed, Jul 12, 2023
2nd9:23 Rx2Josh Wed, Jul 12, 2023
3rd9:48 Rx2Joe K Wed, Jul 12, 2023

Daniel O7:15 Rx
Coach E8:31 Rx
Coach A5:57 Rx2
Matt6:22 Rx2
Amelia6:52 Rx2
Josh9:23 Rx2
Joe K9:48 Rx2
40# DL
Chloe4:39 Rx3
20/20#
Tiffany W5:53 Rx3
Aaron D6:20 Rx3
35/18#
Joe S6:22 Rx3
Tricia6:40 Rx3
25/20#
Wayne6:55 Rx3
50/35#
Marcus8:07 Rx3
40/20#
Carlos8:10 Rx3
Edgar9:40 Rx3
Rx2 weights
Julie A5:40
10/10#
Coach B6:57
Rx2 but 5# OH lunges
Ana7:58
scaled
775-848-8935
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