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| CrossFit 20230718 | Home WOD 20230718 | 1776 Pushup Challenge |
CrossFit 20230718(Distance, Rx2, Rx3) WARM-UP: 200m walk then... 10 windmills ea/side 10 pushups w/ 2-shoulder taps wrist mobility 20s ea position ankle mobility 20s ea position 10 squat jumps 10 up-downs SKILL/STRENGTH: L-sit hold practice on floor then parallettes/boxes :10 hollow hold :10 seated single-leg elevated hold/leg :10 seated double-knee tuck hold :10 seated L-sit hold WOD: 5 sets on a 2:00 clock :30 L-sit hold 10 burpees-to-target (12 in) Max distance DB farmers carry (50/35) Rest for 1:00 – Use two DBs Rx2 L-sit hold (knees bent), 35/20 Rx3 plank hold, 10 burpees, 15/10 INTENDED STIMULUS Have at least :30 to perform farmers carries each round :30 L-sit hold should be unbroken and completed on boxes or parallettes Burpees should be done in 1:00 or less Once begin the farmers carry carry for max distance Built-in rest allows for recovery time to hit each round hard Should hit a relatively consistent distance each round STRETCHING: 2 sets :30 cobra stretch :30 alternating scorpion stretch
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