WOD
 | Sun, Aug 6 2023 |  |
| CrossFit 20230806 | Home WOD 20230806 | 20230806 Goals Class | Other Results | Hit the Stimulus |
CrossFit 20230806
(Time, Rx2, Rx3)
WARM-UP:
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 sumo-stance air squats
:30 wide-stance inchworms
5 slow push-ups
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 counterbalance sumo-stance squats with a plate
5 slow push-ups
SKILL/STRENGTH: On a 6:00 clock
Build to a heavy 3 rep sumo deadlift
WOD: For time
50 sumo deadlift high pulls (95/65)
40 ring dips
30 bar-facing burpees
Rx2 75/55, 20 ring dips
Rx3 40 SDHO 45/35, 30 foot-assisted ring dips, 20 bar-facing burpees
INTENDED STIMULUS
Sub 10:00 workout
Sets of 10+ on the sumo deadlift high pulls
Ring dips in sets of 5+
Burpees finished in 3:00 or less
STRETCHING:
2:00 reach, roll, and lift
| 0% |  | |  | 0% |
| James H | 10:57 Rx2 | | | Daniel O | 12:08 Rx2 | | | Coach E | 9:03 Rx3 | With Rx rep scheme |
|
Home WOD 20230806
(Time)
WARM-UP:
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 sumo-stance air squats
:30 wide-stance inchworms
5 slow push-ups
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 counterbalance sumo-stance squats with a plate
5 slow push-ups
SKILL/STRENGTH: On a 6:00 clock
Build to a heavy 3 rep sumo deadlift
WOD: For time
50 DB sumo deadlift high pulls (30/20)
40 hand-release push-ups
30 line-facing burpees
– Use two DBs
– If DBs are limited, perform 25 single-arm DB sumo deadlift high pulls on each arm
STRETCHING:
2:00 reach, roll, and lift
| 0% | | | | 0% |
|
20230806 Goals Class
(Check In)
August: Strength Goals
-pick a movement and stick with it for all of the month (can be the same or different from last strength circuit)
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 6
-4x5 @ 85%.
-1 set max reps @ 80%
Accessory: 3 rounds
-30s weighted plank hold
-100m sled pull
-15 GHD hip extensions
| 0% | | | | 0% |
| Coach J | Yes | | | James H | Yes | | | Coach E | Yes | |
|
Hit the Stimulus
Aug 1, 2023 - Aug 31, 2023 (Individual Goal 10) 
Hit the posted stimulus for the daily WOD at least 10 times in the month of August.
| Coach J | | | Marcus | | | Coach E | | | Coach B | | | Tracy L | | | Matt | | | Daniel O | | | Tricia | | | Joe K | |
|
