WOD

Thu, Sep 7 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (8 days ago)
CrossFit 20230907Home WOD 20230907Veggie Challenge

CrossFit 20230907


(Reps, Rx2, Rx3)
WARM-UP:
200m walk then...2 sets
5 inchworms
10 push-ups
:20 hollow hold

SKILL/STRENGTH:
1 set:
:20 pike handstand hold (box or floor)
:10 partial wall walk hold
:10 stomach-to-wall handstand hold
:10 back-to-wall handstand hold

EMOTM x 8mins:
:10-:20 handstand hold
– Beginner: pike handstand hold (box or floor)
– Intermediate: back or stomach-to-wall handstand hold
– Advanced: freestanding handstand hold

WOD: AMRAP x 7mins
Max bar muscle-ups
– Perform 6 burpee box jumps (24/20) at the start of each minute including the start of the workout

Rx2 jumping bar muscle-ups
Rx3 jumping pull-ups, 20/16

INTENDED STIMULUS
At least one bar muscle-up each minute
Start with larger sets and reduce reps each minute to avoid failure
Advanced athletes aim for 30+ bar muscle-ups
Finish the burpee box jumps in :35 or less

STRETCHING:
1:00 child’s pose
1:00 alternating scorpion stretch

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1st13 Rx2Coach A Thu, Sep 7, 2023
2nd16 Rx3Tracy L Thu, Sep 7, 2023
1st10 RxCoach J Thu, Sep 7, 2023
2nd16 Rx2Joe S Thu, Sep 7, 2023
3rd13 Rx3Coach C Thu, Sep 7, 2023

Coach J10 Rx
Brook36 Rx2
Marcus26 Rx2
Joe S16 Rx2
Katie A14 Rx2
Coach A13 Rx2
Tiffany W12 Rx2
Daniel O12 Rx2
Wake68 Rx3
Nickolas31 Rx3
Tracy L16 Rx3
Rx2 PUs
Tracy B15 Rx3
Joanie14 Rx3
Coach C13 Rx3
Aaron D9 Rx3
Rx2PUs
Abigail12
Rx2 w/ 4 BBJ and lower box
Logan B10
Missed some burpees
Jenn0
No PUs
Carsyn0
Not noted
Megan M0
Not noted
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