WOD
 | Wed, Dec 27 2023 |  |
| CrossFit 20231227 | Home WOD 20231227 | Other Results | Hip Mobilization Challenge |
CrossFit 20231227
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
20 hops to a 10-lb plate
20 mountain climbers
10 up-downs to a 10-lb plate
10 step-back lunges
10 ground-to-overheads with a plate
5 inchworms + 1 push-up/each
3 back scales/leg
3 partial range of motion wall walks
3 back scales/leg
:30 wall-facing handstand hold
3 back scales/leg
3 wall walks
SKILL/STRENGTH: EMOTM x 8mins
1 deadlift
– Build to a heavy single
WOD: AMRAP x 8mins
2 wall walks
2 deadlifts (205/155)
Rx2 (155/105)
Rx3 2 inchworms + push-up, 95/75
INTENDED STIMULUS
8+ rounds; advanced athletes could get upwards of 16+ rounds
Deadlifts should feel heavy, and will likely need to be performed in singles
:10 or less of rest between reps
STRETCHING: 3 sets
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side
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| 1st | 34 Rx | Coach E Wed, Dec 27, 2023 | | 2nd | 44 Rx2 | Coach B Wed, Dec 27, 2023 | | 3rd | 41 Rx2 | Amelia Wed, Dec 27, 2023 | | 1st | 44 Rx3 | Coach J Wed, Dec 27, 2023 | | 2nd | 36 Rx3 | Coach C Wed, Dec 27, 2023 |
| Marcus | 36 Rx | Redid at 5:30 RX | | Coach E | 34 Rx | | | Coach B | 44 Rx2 | | | Amelia | 41 Rx2 | 115# | | Tony | 36 Rx2 | 165# | | Carsyn | 32 Rx2 | 135# | | Daniel O | 29 Rx2 | | | Albert | 28 Rx2 | 165# | | Joanie | 17 Rx2 | | | Coach J | 44 Rx3 | 135#/wall walks | | Coach C | 36 Rx3 | 224#/partial wall walks | | Tejas | 36 Rx3 | 185#/partial wall walks | | Coach A | 34 Rx3 | 105#/partial wall walks | | Elizabeth J | 20 | 125#, partial wall walks |
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Home WOD 20231227
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
20 hops to a 10-lb plate
20 mountain climbers
10 up-downs to a 10-lb plate
10 step-back lunges
10 ground-to-overheads with a plate
– Rest :15 between movements
5 inchworms + 1 push-up/each
3 back scales/leg
3 partial range of motion wall walks
3 back scales/leg
:30 wall-facing handstand hold
3 back scales/leg
3 wall walks
SKILL/STRENGTH: EMOTM x 8mins
1 deadlift
– Build to a heavy single
WOD: AMRAP x 8mins
2 wall walks
6 dumbbell deadlifts (25-70)
– Use two of the heaviest dumbbells, or objects, available
STRETCHING: 3 sets
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side
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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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