WOD
 | Thu, Dec 28 2023 |  |
| CrossFit 20231228 | Home WOD 20231228 | Hip Mobilization Challenge |
CrossFit 20231228
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:40 inchworms with push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20 between movements
SKILL/STRENGTH: 3 sets
3 hang power cleans
3 shoulder-to-overheads
– Build in load to workout weight and rest 1:00 between sets
WOD: 4 x AMRAP x 4mins
3 hang power cleans (135/95)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds
Rx2 95/65, seated or banded pull-ups
Rx3 45/35, jumping pull-ups
INTENDED STIMULUS
2+ rounds each AMRAP
Unbroken hang power cleans and shoulder-to-overheads
Pull-ups in 1-2 sets
Enough rest to push each AMRAP, but not to fully recover
Start each AMRAP back at the hang power cleans
STRETCHING:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
| 0% |  | |  | 0% |
| 1st | 256 Rx2 | Coach A Thu, Dec 28, 2023 | | 2nd | 220 Rx2 | Coach E Thu, Dec 28, 2023 | | 3rd | 287 Rx3 | Amelia Thu, Dec 28, 2023 | | 1st | 213 Rx2 | Matt Thu, Dec 28, 2023 | | 2nd | 202 Rx2 | Joe K Thu, Dec 28, 2023 | | 3rd | 262 Rx3 | Coach J Thu, Dec 28, 2023 |
| Marcus | 177 Rx | | | Coach A | 256 Rx2 | | | Coach E | 220 Rx2 | | | Matt | 213 Rx2 | | | Joe K | 202 Rx2 | | | Daniel O | 194 Rx2 | | | Tejas | 192 Rx2 | | | Omar | 184 Rx2 | | | Nickolas | 183 Rx2 | | | Amelia | 287 Rx3 | 55# | | Coach J | 262 Rx3 | 75# | | Natalie | 171 Rx3 | | | Joanie | 151 Rx3 | | | Brook | 290 | 15# | | Wake | 273 | 15# |
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Home WOD 20231228
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:40 inchworms with push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20 between movements
SKILL/STRENGTH: 3 sets
3 DB hang power cleans
3 DB shoulder-to-overheads
– Build in load to workout weight and rest 1:00 between sets
WOD: 4 x AMRAP x 4mins
3 dumbbell hang power cleans (15-50)
6 dumbbell shoulder-to-overheads
9 burpees over the dumbbells
12 dumbbell bent over rows
– Use two dumbbells
– Rest 2:00 between rounds
STRETCHING:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
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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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