WOD
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20230809 | Back Squat Max | Home WOD 20230809 | Hit the Stimulus |
CrossFit 20230809(Time, Rx2, Rx3) WARM-UP: 300m walk then 2 rounds... 20 skier jacks 10 single-arm DB presses/arm 10 scap pull-ups 5 burpees SKILL/STRENGTH: Max Back squat Warm up 10 w/ empty barbell then... 10-7-4-1-1-1 WOD: 5 rounds for time 15 chest-to-bar pull-ups 25-ft handstand walk Rx2 jumping chest-to-bar pull-ups, 1:00 handstand walk attempts Rx3 jumping pull-ups, :30 piked or plank shoulder taps INTENDED STIMULUS 8:00-12:00 Gymnasty workout designed to improve skills under fatigue This should be a sprint, though the handstand walk might slow things down due to fatigue STRETCHING: 2 sets 1:00 foam roll upper back :30 cat-cow :30 standing pike stretch
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Squats
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