WOD
 | Fri, Dec 29 2023 |  |
| CrossFit 20231229 | Home WOD 20231229 | Hip Mobilization Challenge |
CrossFit 20231229
(Reps, Rx2, Rx3)
MED-BALL TOSS WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
WOD REVIEW & WARM-UP: 3 sets
3 box jump-overs per partner
5 power snatches per partner
5 overhead squats per partner
3 knees-to-elbows per partner
PARTNER WOD FRIDAY!: AMRAP x 20mins
23 box jump-overs (24/20)
23 power snatches (95/65)
23 overhead squats (95/65)
23 knees-to-elbows
23-calorie Bike
Rx2 75/55
Rx3 box step-overs 20/12, 45/35, hanging knee raises
INTENDED STIMULUS
3+ rounds
Smaller, faster sets split with a partner; one person works while the other rests
Light loads; athletes use both muscle and power snatches
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
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| Marcus | 286 Rx | | | Coach C | 286 Rx | | | Wayne | 240 Rx | Wamber | | Carsyn | 290 Rx2 | Carsven | | Nickolas | 282 Rx3 | 75# snatch, 55# OHS | | Julie A | 272 Rx3 | JaHos | | Tejas | 272 Rx3 | 75# snatch, 55# OHS | | Amber H | 240 Rx3 | Wamber | | Elizabeth J | 121 Rx3 | AlberLee | | Carlos | 272 | 15#/35#, JaHos | | Albert | 121 | 15#, AlberLee |
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Home WOD 20231229
(Reps)
MED-BALL TOSS WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
WOD WARM-UP: 3 sets
3 box object jump-overs per partner
5 DB power snatches per partner
5 DB overhead squats per partner
3 laying knees-to-elbows per partner
5 DB clean and jerks
PARTNER WOD FRIDAY!: AMRAP x 20mins
23 object jump-overs
23 alternating dumbbell power snatches (15-50)
23 single-arm dumbbell overhead squats
23 laying knees-to-elbows
23 dumbbell clean and jerks
– Use one dumbbell for the snatches and overhead squats
– Use two dumbbells for the clean and jerks
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
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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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