WOD
 | Tue, Dec 26 2023 |  |
| CrossFit 20231226 | Home WOD 20231226 | Hip Mobilization Challenge |
CrossFit 20231226
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots
SKILL/STRENGTH: Accumulate with a partner
40 DB Turkish get-ups
– Use moderate weight
WOD WARM-UP: 2 sets
10 alternating dumbbell snatches
10 wall-ball shots
WOD: 2 rounds for time
50 alternating DB snatches (50/35)
50 wall-ball shots (20/14)
Rx2 35/20, 14/10
Rx3 15/10, 10/8
INTENDED STIMULUS
8:00-12:00
High-volume workout with large/unbroken sets
At least 20 reps per movement
STRETCHING: 3 sets
1:00 banded shoulder stretch/side
1:00 couch stretch /leg
| 0% |  | |  | 0% |
| 1st | 10:17 Rx2 | Amelia Tue, Dec 26, 2023 | | 2nd | 12:10 Rx2 | Coach A Tue, Dec 26, 2023 | | 3rd | 12:12 Rx3 | Erandi Tue, Dec 26, 2023 | | 1st | 14:19 Rx | Coach C Tue, Dec 26, 2023 | | 2nd | 11:15 Rx2 | Coach J Tue, Dec 26, 2023 | | 3rd | 16:56 Rx3 | Matt Tue, Dec 26, 2023 |
| Coach C | 14:19 Rx | 8:34 RX3 | | Marcus | 15:22 Rx | | | Amelia | 10:17 Rx2 | | | Carsyn | 10:53 Rx2 | 25#, 14# | | Tracy B | 11:05 Rx2 | | | Coach J | 11:15 Rx2 | | | Coach A | 12:10 Rx2 | | | Tony | 13:11 Rx2 | | | Tricia | 11:23 Rx3 | 15# | | Erandi | 12:12 Rx3 | 15# | | Julie A | 14:08 Rx3 | 15# | | Matt | 16:56 Rx3 | Started Rx2 | | Carlos | 18:28 Rx3 | 20# | | Brook | 10:35 | 6# | | Wake | 11:20 | 3# |
|
Home WOD 20231226
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
10 dumbbell front squats
10 alternating dumbbell deadlifts
10 dumbbell push presses to target
10 alternating dumbbell deadlift + shrugs
SKILL/STRENGTH: Accumulate
40 DB Turkish get-ups
– Use moderate weight
WOD: 2 rounds for time
50 dumbbell snatches (15-50)
50 single-dumbbell thrusters
STRETCHING: 3 sets
1:00 banded shoulder stretch/side
1:00 couch stretch /leg
| 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 | |
|
