WOD
 | Tue, Dec 5 2023 |  |
| CrossFit 20231205 | Home WOD 20231205 | Hip Mobilization Challenge |
CrossFit 20231205
(Weight, Rx2)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
SKILL/STRENGTH:
2 sets for load:
10 snatch-grip bent over rows
WOD WARM-UP:
2 sets:
3 overhead squats (building)
– Rest 1:00 between sets
For load:
3-3-3-3-3-3-3:
Overhead squat
– Lift once every 3:00
Rx2 – Scale to an empty barbell or PVC pipe
INTENDED STIMULUS
All sets of 3 should be at 70% or more
Lift once every 3:00
Behind-the-neck push jerk the bar to get it overhead
STRETCHING:
1:00 forearm stretch/side
1:00 couch stretch/side
| 0% |  | |  | 0% |
| 1st | 75 Rx | Tracy L Tue, Dec 5, 2023
Amelia Tue, Dec 5, 2023 | | 2nd | 40 Rx | Natalie Tue, Dec 5, 2023 | | 1st | 125 Rx | Coach J Tue, Dec 5, 2023 | | 2nd | 65 Rx | James H Tue, Dec 5, 2023 |
| Coach J | 125 Rx | | | Marcus | 95 Rx | | | Tony | 95 Rx | | | Edgar | 75 Rx | | | Amelia | 75 Rx | | | Tracy L | 75 Rx | | | Tracy B | 70 Rx | | | Tricia | 70 Rx | | | Carsyn | 70 Rx | | | James H | 65 Rx | | | Logan M | 65 Rx | | | Elsa | 55 Rx | | | Natalie | 40 Rx | | | Lisa | 25 Rx | | | Wake | 7 Rx | | | Brook | 7 Rx | |
|
Home WOD 20231205
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
WOD: 8 sets for reps
:20 PVC overhead squats
:10 bottom of a squat hold
Rest 5:00
3 sets:
1:00 max-rep wall walks
– Rest 1:00
STRETCHING:
1:00 forearm stretch/side
1:00 couch stretch/side
| 0% | | | | 0% |
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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 | |
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