WOD
 | Thu, Dec 7 2023 |  |
 | Gymversary: Aaron D(2) |
| CrossFit 20231207 | Home WOD 20231207 | Hip Mobilization Challenge |
CrossFit 20231207
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 row (slow)
10 reverse lunges
10 hollow rocks
10 knee push-ups
:30 row (moderate)
10 reverse lunges
10 tuck-ups
5-10 push-ups
:30 row (hard)
10 reverse lunges
5-10 strict knee raises
5-10 pike push-ups (floor)
WOD WARM-UP
WOD: For time
30 KB step-ups (70/53) (20 in)
30 toes-to-bars
30/22-calorie row
30 strict handstand push-ups
30/22-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder
Rx2 53/35, 20/15, knees-2-elbows, 15 strict handstand push-ups w/ platform (no higher than 45# plate)
Rx3
20 KB step-ups (26/18) (20 in)
20 kipping knee raises
15/10-calorie row
20 pike push-ups
15/10-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder
INTENDED STIMULUS
11:00-17:00
Step-ups in 1:30-2:30 and 3 sets or less
Toes-to-bars in 1:00-2:30 and 6 sets or less
Rows in 1:30-2:30
Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more
STRETCHING: 3 sets
:30 left-side straddle stretch
:30 right-side straddle stretch
| 0% |  | |  | 0% |
| 1st | 12:46 Rx2 | Coach A Thu, Dec 7, 2023 | | 2nd | 8:22 Rx3 | Natalie Thu, Dec 7, 2023 | | 3rd | 8:45 Rx3 | Chloe Thu, Dec 7, 2023 | | 1st | 17:15 Rx2 | Josh Thu, Dec 7, 2023 | | 2nd | 8:15 Rx3 | Patrick Thu, Dec 7, 2023 | | 3rd | 9:23 Rx3 | Coach C Thu, Dec 7, 2023 |
| Coach A | 12:46 Rx2 | | | Wayne | 17:07 Rx2 | | | Josh | 17:15 Rx2 | | | Daniel O | 19:20 Rx2 | | | Ana | 7:27 Rx3 | 26# | | Patrick | 8:15 Rx3 | | | Natalie | 8:22 Rx3 | 25# | | Tracy B | 8:40 Rx3 | | | Tricia | 8:45 Rx3 | | | Chloe | 8:45 Rx3 | | | Coach C | 9:23 Rx3 | 53# | | Amber H | 10:31 Rx3 | | | Coach J | 11:32 Rx3 | HSPU/T2B | | Aaron D | 13:07 Rx3 | | | Tracy L | 13:24 Rx3 | Mix of Rx2&3 | | Matt | 14:00 Rx3 | | | Tony | 14:05 Rx3 | | | Nickolas | 14:33 Rx3 | 35#\30c/30 pike | | Tejas | 18:43 Rx3 | | | Paisley | 7:58 | Rx3 reps/7 cals/9# | | Wake | 10:47 | Rx3 reps/7 cals/9#/T2B |
|
Home WOD 20231207
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 row (slow)
10 reverse lunges
10 hollow rocks
10 knee push-ups
:30 row (moderate)
10 reverse lunges
10 tuck-ups
5-10 push-ups
:30 row (hard)
10 reverse lunges
5-10 strict knee raises
5-10 pike push-ups (floor)
WOD WARM-UP
WOD: For time
30 dumbbell step-ups (15-70) (20 in)
30 weighted sit-ups (10)
30 object jump-overs (20 in)
30 strict handstand push-ups
30 object jump-overs
30 weighted sit-ups (10)
30 dumbbell step-ups
– Hold the dumbbells on the shoulder
STRETCHING: 3 sets
:30 left-side straddle stretch
:30 right-side straddle stretch
| 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 | |
|
