WOD
 | Mon, Dec 4 2023 |  |
| 20231204 | CrossFit Open 12.5 | Home WOD 20231204 | Hip Mobilization Challenge |
20231204
(No Results Tracked)
Welcome to December! This month’s focus is on sport retests with Open Workout 12.5, Regional Workout 12.2, and Open Workout 14.4/23.1
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 reps each of:
Samson lunges
bent-over rows (empty bar)
air squats
shoulder presses (empty bar)
scap pull-ups
Spiderman lunges
weighted bar
jump squats
weighted bar
controlled kips
SKILL/STRENGTH: 3 sets
10 GHD sit-ups or straight-leg sit-ups w/ weight
– Rest 1:00-2:00 between sets
WOD WARM-UP
OPEN 12.5
WOD: AMRAP x 7mins
3-6-9-12… etc.
Thrusters (100/65)
Chest-to-bar pull-ups
Rx2 75/55, Kipping pull-ups
Rx3 65/45, Jumping chest-to-bar pull-ups
(record results in separate tab)
INTENDED STIMULUS
Into the round of 15
Unbroken thrusters through the round of 9 reps
Chest-to-bar pull-ups in sets of 3 or more
STRETCHING:
2:00 foam roll quads
1:00 reach-roll-lift
| 0% |  | |  | 0% |
|
CrossFit Open 12.5
(Reps, Rx2, Rx3,  CrossFit Events)
OPEN 12.5
WOD: AMRAP x 7mins
3-6-9-12… etc.
- Thrusters (100/65)
- Chest-to-bar pull-ups
Rx2 - 75/55, Kipping pull-ups
Rx3 - 65/45, Jumping chest-to-bar pull-ups
INTENDED STIMULUS
Into the round of 15
Unbroken thrusters through the round of 9 reps
Chest-to-bar pull-ups in sets of 3 or more
| 0% | | | | 0% |
| 1st | 100 Rx3 | Coach B Mon, Dec 4, 2023 | | 2nd | 99 Rx3 | Amelia Mon, Dec 4, 2023 | | 1st | 64 Rx | Josh Mon, Dec 4, 2023 | | 2nd | 66 Rx2 | James H Mon, Dec 4, 2023 | | 3rd | 85 Rx3 | Coach C Mon, Dec 4, 2023 |
| Josh | 64 Rx | 1st | | Marcus | 56 Rx | | | Logan M | 85 Rx2 | | | James H | 66 Rx2 | 2nd | | Wayne | 62 Rx2 | | | Lisa | 104 Rx3 | | | Coach B | 100 Rx3 | 1st | | Amelia | 99 Rx3 | 2nd 55# | | Carsyn | 93 Rx3 | 55# | | Elizabeth J | 90 Rx3 | | | Tejas | 90 Rx3 | | | Coach C | 85 Rx3 | 3rd | | Nickolas | 84 Rx3 | | | Phil | 75 Rx3 | 4th | | Amber H | 67 Rx3 | Rx3 | | Aaron D | 61 Rx3 | 5th | | Patrick | 75 | 6th 25# | | Paisley | 75 | 15# |
|
Home WOD 20231204
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 reps each of:
Samson lunges
bent-over rows (empty bar)
air squats
shoulder presses (empty bar)
scap pull-ups
Spiderman lunges
weighted bar
jump squats
weighted bar
controlled kips
SKILL/STRENGTH: 3 sets
10 GHD sit-ups or straight-leg sit-ups w/ weight
– Rest 1:00-2:00 between sets
WOD: AMRAP x 7mins
3-6-9-12… etc.
Double-dumbbell thrusters (15-50)
Alternating single-dumbbell hang power cleans
STRETCHING:
2:00 foam roll quads
1:00 reach-roll-lift
| 0% | | | | 0% |
|
Hip Mobilization Challenge
Dec 1, 2023 - Dec 31, 2023 (Individual Goal 150) 
Loosen up the hips by sitting cross-legged on the floor at least 5 minutes per day.
Record the number of minutes seated cross-legged on the floor. Don't estimate it. Use a clock to keep track of the time.
The more, the better. Try to work up to 10, 20, or 30 minutes.
Sitting on the floor will help loosen up the hips, combat the effects of sitting in a chair, and help with your hip flexion mobility.
For an extra challenge, try lowering to the floor and rise up from the floor without using your arms for assistance.
| Coach B | | | Tracy L | | | Coach J | | | Coach E | | | Tricia | | | Donna | | | Coach C | | | Carsyn | | | Amber H | | | Nickolas | | | Patrick | | | Coach A | | | Joe K | | | Natalie | | | Daniel O | |
|
