WOD
 | Mon, Apr 1 2024 |  |
| CrossFit 20240401 | BARBARA | Upper Body Strength 20240401 | Home WOD 20240401 | April Ab Challenge |
CrossFit 20240401
(No Results Tracked)
Welcome to April! This month, we are preparing for Individual Quarterfinals week with benchmark and Individual Quarterfinals workouts.
WARM-UP:
200m walk
3 sets:
:30 bike, row, or jump
10 alternating plank reach throughs
10 kip swings
10 alternating Samson stretches/leg
WOD WARM-UP
BARBARA BENCHMARK WOD: For time
5 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds
Rx2
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rx3
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
ADD SCORE TO BARBARA TAB
INTENDED STIMULUS
3:00-4:00 per round, for at least the first 2-3 rounds
Pull-ups in 1-2 sets
Push-ups in 1-4 sets
Sit-ups and squats in under 3:00 combined
Rest exactly 3:00 between round
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
| 0% |  | |  | 0% |
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BARBARA
(Time, Rx2, Rx3)
BARBARA
For Time, Five rounds of:
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
Rest three minutes between each round.
Rx2 - 4 rounds
Rx3 - 5 rounds, ring rows, knee pushups
| 0% | | | | 0% |
| 1st | 45:49 Rx | Coach E Tue, Jan 11, 2022 | | 2nd | 39:58 Rx2 | Coach B Sun, Apr 30, 2017 | | 1st | 30:42 Rx | Coach J Mon, Jul 27, 2015 | | 2nd | 45:02 Rx | Coach C Mon, Apr 1, 2024 | | 3rd | 48:30 Rx | James H Wed, Aug 18, 2021 |
| Coach C | 45:02 Rx | | | Marcus | 45:06 Rx | | | Gayle | 28:36 Rx3 | | | Lisa | 30:59 Rx3 | Rx2 rep scheme | | Wayne | 33:16 Rx3 | Rx2 reps | | Alice | DNF | numbness |
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Upper Body Strength 20240401
(Check In)
Warmup:
2-minute cardio
then 2 rounds:
-:15 shoulder rotations - forward
-:15 shoulder rotations - backward
-:15 cross-body arm swings
-:15 chest stretch on rig
-10 band pull-apart
-10 band pass-throughs
-15 band face pulls
-10 push-ups
-10 scapular push-ups
-10 glute bridge
Bench press:
-4 sets x 6, 3 second tempo reps @ 80%
Asymmetric overhead press:
-4 sets x 6 reps @40-60%
Superset #1: 3 sets
-standing barbell reverse curl
-:60 plate holds (45/25)
Superset #2: 6 reps x 3 sets
-Dumbroll rows
-strict chin-ups
Finisher:
Thunder plank hold + push up
For the athletes:
Push up pyramid
Stretching:
-:60 childs pose
-:60 alternating scorpion stretch
-Back and lat foam roll
| 0% | | | | 0% |
| Marcus | Yes | | | Coach J | Yes | | | Tony | Yes | | | Coach A | Yes | | | Joe S | Yes | |
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Home WOD 20240401
(Time)
WARM-UP:
200m walk
3 sets:
:30 bike, row, or jump
10 alternating plank reach throughs
10 dips
10 alternating Samson stretches/leg
WOD: For time
5 rounds:
20 dumbbell bent-over rows (15-50)
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds
– Use two dumbbells
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
| 0% | | | | 0% |
| Nickolas | 40 | DNF 4 rounds 40# knee |
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April Ab Challenge
Apr 1, 2024 - Apr 30, 2024 (Individual Goal 600) 
Work on those Obliques by performing 600 (or more) Russian Twists in the month of April (20 per day).
Go for the gusto and try to reach 1500 (50 per day)
Here is a quick example of the Russian Twist...
https://www.youtube.com/watch?v=VfWoNC-NMII&pp=ygUVcnVzc2lhbiB0d2lzdCB3b2RzdGFy
Too easy? perform it with a weight in your hands
| Donna | | | Tracy L | | | Coach J | | | Amelia | | | Sheridan | | | Matt | | | Phil | | | Alice | | | Coach A | | | Coach E | | | Coach C | | | Brooklyn | |
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