WOD
 | Sun, Feb 4 2024 |  |
 | Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Fri, Mar 15, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20240204 | Home WOD 20240204 | February Steps Challenege |
CrossFit 20240204(Time, Rx2, Rx3) JUNKYARD DOG WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) AMRAP 5:00 Scale the jump-overs to step-overs and the crawl under to a bear crawl around the partner Partner A: 6 jumps around partner Partner B: 6 jumps around partner Partner A: 6 jump over and crawls under partner Partner B: 6 jump over and crawls under partner :30 plank hold 5 single-arm kettlebell shoulder presses/arm 5 jump and lands/arm (with a single arm at the shoulder) 10 kettlebell sumo deadlifts :30 hand release push-up (from the knees) 5 single-arm kettlebell push presses/arm 5 jump, punch and land with arm extended overhead/arm 10 kettlebell sumo deadlift high pulls :30 hand release push-up 5 single-arm kettlebell push jerks/arm 5 kettlebell sumo deadlift high pulls SKILL/STRENGTH: 3 sets 15 banded bent over rows 15 banded pull-aparts WOD: 10 rounds for time 10 hand-release push-ups 5 single-arm KB push jerks, right (53/35) 5 single-arm KB push jerks, left 10 KB sumo deadlift high pulls (53/35) Rx2 35/26 Rx3 26/18 INTENDED STIMULUS 15:00-20:00 Quick rounds with minimal rest and fast transitions Hand-release push-ups in 1-2 sets per round Unbroken push jerks and sumo deadlift high pulls every round STRETCHING: 1:00 doorway pec stretch/side 1:00 couch stretch/side
|
|
|
