WOD
 | Sun, Dec 17 2023 |  |
| CrossFit 20231217 | 20231217 CrossFit Goals | Other Results | Hip Mobilization Challenge |
CrossFit 20231217
(Reps, Rx2, Rx3)
Warmup
- 1:00 warm-up pace bike/rower
rest
- 1:00 moderate pace bike/rower
rest
- 1:00 bike/row for calories
200m Double KB Farmers Carry
WOD Warmup
The 12 WODs of Christmas
16 Min AMRAP
- 6 Deadlifts
- 8 Overhead Squats
- 10 V-ups
- 12 Electric Slide
- 14 Squats
(use same barbell for DL and OHS)
Stretch: 2 sets:
- :30 saddle stretch
- :30 down-dog stretch
Rx - 95/65
Rx2 - 75/55
Rx3 - 65/45
| 0% |  | |  | 0% |
| 1st | 177 | Natalie Sun, Dec 17, 2023 |
| Daniel O | 177 Rx | | | Natalie | 177 | 35# | | Amber H | 164 | 85# DL, 15# OHS | | Wayne | 164 | 135#DL, 45# OHS |
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20231217 CrossFit Goals
(Check In)
December- Strength
Warmup: 5 minutes of cardio
Stretch for your strength movement
skill work (pick a movement and stick with it all month)
Ideas: squats, Olympic lifts, power lifts, anything weighted
4x5 @ 87%
1xmax reps @87%
Accessory:
3 rounds
10 dead bugs
1 minute high plank to low plank transitions
100m sprint
| 0% | | | | 0% |
| Coach J | Yes | | | Matt | Yes | | | Joe K | Yes | | | Tejas | Yes | | | Coach E | Yes | |
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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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