WOD
 | Sun, Mar 24 2024 |  |
 | Happy Birthday: Jose B |
| CrossFit WOD 20240324 | Home WOD 20240324 | 20240320 Bar Muscle Up Class | Whole Foods Challenge |
CrossFit WOD 20240324
(Weight, Rx2)
WARM-UP:
200m walk
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2:00 row, bike, ski, or jog
– Move at a conversational pace
10 leg swings/leg
10 lateral leg swings/leg
10 banded deadlifts
10 banded squats
10 banded pull-aparts
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
2:00 row, bike, ski, or jog
– Moderate to fast pace
WOD WARM-UP: 3 sets
3 power cleans
2 hang power cleans
1 jerk
– Build in load each set
WOD: EMOTM x 12mins
For load:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes
Rx2
1 power clean
1 hang power clean
1 push jerks
INTENDED STIMULUS
Heavy Olympic lifting complex
Build in load across each minute
Jerk will likely be the limiting factor
STRETCHING: 2 sets:
:30 figure 4 stretch/side
:30 couch stretch/side
| 0% |  | |  | 0% |
| Coach J | 145 Rx | | | Marcus | 125 Rx | | | Natalie | 65 Rx | |
|
Home WOD 20240324
(Check In)
WARM-UP:
200m walk
--------------
2:00 row, bike, ski, or jog
– Move at a conversational pace
10 leg swings/leg
10 lateral leg swings/leg
10 banded deadlifts
10 banded squats
10 banded pull-aparts
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
2:00 row, bike, ski, or jog
– Moderate to fast pace
WOD WARM-UP: 3 sets
3 dumbbell power cleans
2 dumbbell hang power cleans
1 dumbbell push jerk
– Build in load each set
WOD: EMOTM x 12mins
For speed:
3 dumbbell power cleans
3 dumbbell push jerks
– Use two dumbbells
STRETCHING: 2 sets:
:30 figure 4 stretch/side
:30 couch stretch/side
| 0% | | | | 0% |
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20240320 Bar Muscle Up Class
(Check In)
Warmup: 200m walk
10 PVC pass throughs
10 scap pull-ups
10 scap push-ups
Accumulate 2 minutes in hollow hold on floor
16 min EMOM: strict body weight row and strict push-ups
4x10: kneeling straight arm banded pull down
5 min EMOM: 10 seconds of explosive straight arm kips
| 0% | | | | 0% |
| Matt | Yes | | | Coach A | Yes | | | Sheridan | Yes | | | Joe K | Yes | | | Coach J | Yes | | | Coach E | Yes | |
|
Whole Foods Challenge
Mar 1, 2024 - Mar 31, 2024 (Individual Goal 200) 
Score 1 point for each macronutrient made of fresh, whole foods...
- whole food protein
- whole food carbs
- healthy fats
Each fresh macronutrient eaten at a meal counts as 1 point (note: it is not each food item, e.g. multiple veggies would only count as 1 point). Maximum 3 points for a meal.
Any fresh, whole foods or healthy fats eaten as a snack may also count as 1 point.
| Coach J | | | Coach E | | | Tricia | | | Coach B | | | Coach C | | | Coach A | | | Carsyn | | | Marcus | | | Tracy L | | | Joe K | |
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