WOD
 | Wed, Apr 3 2024 |  |
| CrossFit 20240403 | Bar muscle ups W3 S9 | Gymnastics 20240403 | Home WOD 20240403 | April Ab Challenge |
CrossFit 20240403
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
10 arm circles forward
10 arm circles backward
5 left-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 right-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 push-ups
1 wall walk
SKILL/STRENGTH: Accumulate
50 KB shoulder presses
– Use the same load for all 50 reps
WOD: AMRAP x 9mins
2-4-6-8… etc.
Box jumps (24/20)
Handstand push-ups
Rx2 Handstand push-ups reduced ROM (use no higher than 45# plate)
Rx3 20/12, stink bugs
INTENDED STIMULUS
Progress into the round of 14; advanced athletes into the round of 18
15+ box jumps/minute pace
Handstand push-ups in 2 sets for most rounds
STRETCHING:
1:00 banded shoulder stretches/arm
1:00 couch stretch /leg
| 0% |  | |  | 0% |
| Coach J | 81 Rx | | | Matt | 113 Rx2 | | | Daniel O | 76 Rx2 | | | Joe K | 54 Rx2 | | | Patrick | 144 Rx3 | 20 inches | | Josh | 125 Rx3 | | | Lisa | 120 Rx3 | | | Aaron D | 106 Rx3 | Box HSPUs | | Joanie | 104 Rx3 | | | Chloe | 102 Rx3 | 20inches | | Tony | 123 | scaled | | Perry | 114 | 14inches | | Carsyn | 0 Rx2 | |
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Bar muscle ups W3 S9
(Check In)
6 minutes: banded strict muscle ups
6 minutes: banded kipping muscle ups
EMOM x6: max box dips
EMOM x6: max strict c2b pull-ups (or aggressive pull-ups)
Accessory: 3x10
Empty barbell skull crushers
| 0% | | | | 0% |
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Gymnastics 20240403
(Check In)
Warmup
- 60 sec Hand Plank Circles
- 15-20 Wall Facing HS Shoulder Shrugs
- 30 sec 45 degree Scorpion Stretch /side
- 15 Banded Cross-Pull Scap Retractions
Core Starter: 2 rounds
- 10 Hand Plank Arm Scratchers /arm
- 10 Elbow Plank Oblique Crunches
- 30 Hollow Body Flutter Kicks
- 30 Small Tuck Rocks (fast)
- 1 min Upward Dog w/ side-2-side twist
Handstands
- wrist stretches
EMOTM x 6 mins
- 6-10 Donkey Kicks to Wall
- 20 Sec HS Kickup Hold
then 60 sec max Frogstand hold
C2B Pullup Strength Builder
2 rounds each
- 15 C2B Assisted Pullups
- 20 C2B Elbow Drivers
then
2 rounds each
- 15 C2B Assisted Pullups
- 30 sec C2B Diagonal Hold
Strength Super Set
Every 30 sec x 6 mins
- 3-5 Elevated knee/foot HSPU
- 10 sec Ring Support Hold
Stretch: banded Shoulder Retraction
| 0% | | | | 0% |
| Matt | Yes | | | Gayle | Yes | | | Sheridan | Yes | | | Coach B | Yes | |
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Home WOD 20240403
(Reps)
WARM-UP:
200m walk
3 sets:
10 arm circles forward
10 arm circles backward
5 left-arm dumbbell presses
50-ft single-arm overhead dumbbell carry
5 right-arm dumbbell presses
50-ft single-arm overhead dumbbell carry
5 push-ups
1 wall walk
SKILL/STRENGTH: Accumulate
50 DB shoulder presses
– Use the same load for all 50 reps
WOD: AMRAP x 9mins
Object jump-overs (12-24)
Pike push-ups
STRETCHING:
1:00 banded shoulder stretches/arm
1:00 couch stretch /leg
| 0% | | | | 0% |
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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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