WOD
 | Wed, Apr 10 2024 |  |
| CrossFit 20240410 | Bar muscle up class w4 s10 | Gymnastics 20240410 | Home WOD 20240410 | April Ab Challenge |
CrossFit 20240410
(Calories, Rx2, Rx3)
WARM-UP:
200m walk
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC good mornings
10 lateral hops
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC pass throughs
10 hops forward and backward
:20 easy pace
:20 moderate pace
:20 hard pace
5 hand-release push-ups
10 lateral hops
SKILL/STRENGTH:
Practice 5-7 sets of a power snatch + overhead squat single from the floor
WOD: 5 x 2:30 rounds
10 overhead squats (85/65)
30 lateral hops over bar
Max-calories any machine in the remaining time
– Rest 2:30 between rounds.
Rx2 65/55
Rx3 45/35, 20 lateral hops over bar
INTENDED STIMULUS
Score is total calories across all rounds
Light overhead squats in unbroken sets
Lateral hops completed in 1:00 or less
Start on calories with 1:00 or more left on the clock
STRETCHING:
1:00 foam roll glutes/side
1:00 foam roll upper back
| 0% |  | |  | 0% |
| Katie A | 129 Rx2 | | | Nickolas | 123 Rx2 | | | Coach C | 117 Rx2 | | | Marcus | 94 Rx2 | | | Matt | 90 Rx2 | | | Daniel O | 88 Rx2 | | | James H | 80 Rx2 | | | Josh | 79 Rx2 | | | Julie A | 79 Rx3 | | | Carlos | 63 Rx3 | | | Lisa | 76 | 15# | | Patrick | 0 | 35# |
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Bar muscle up class w4 s10
(Check In)
Warmup: 200m walk
10 pvc pass throughs
10 scapular pull-ups
10 cat cows
Alternating Tabata:
Hollow and Superman holds
12 minute AMRAP:
1 strict pull-up + 1 perfect push-up
2 strict pull-up + 2 perfect push-up
3 strict pull-up + 3 perfect push-up…
10 minutes: supine transition drill
Set up low barbell on j-hooks and bands below the barbell. Using straight arms to practice the transition movement
Accessory:
Accumulate 100 band pull aparts
| 0% | | | | 0% |
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Gymnastics 20240410
(Check In)
Warmup
Core Conditioning: 2 rounds
- 15 Standing Side Leg Lifts on Wall
- 10 Supine Pike Ab Crunch
- 15 sec Hollow Body Lean
- 10 Wall Slides
- 15 sec Support Hold/Swings
Pistol Squat Progression
3 rounds /side: 10 sec on/off
- Weighted Pistol Squat Balance
2 mins: work on (weighted) pistol squat on each leg, scale to negatives if needed
Pullup Strength
Every 30 sec x 3 mins (alternate)
- 3 Pullup Negatives
- 5 Lat Insertion Pullups
(elbows pull out)
EMOTM x 4 mins (alternate)
- 20 Jumping Pullups (full extension)
- 30 sec Diagonal C2B Hold
Accessory: 2 rounds
- 10 L-sit Lifts on Box
- 20 Seated Pike Leg Lifts
then
- 60 sec L-sit Flutter Kicks from Support
Stretch: 30 sec Lat and Hip Flexor Combo Stretch /side
| 0% | | | | 0% |
| Coach C | Yes | | | Matt | Yes | | | Nickolas | Yes | | | Coach B | Yes | | | Sheridan | Yes | | | Natalie | Yes | |
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Home WOD 20240410
(Distance)
WARM-UP:
200m walk
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC good mornings
10 lateral hops
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC pass throughs
10 hops forward and backward
:20 easy pace
:20 moderate pace
:20 hard pace
5 hand-release push-ups
10 lateral hops
SKILL/STRENGTH:
Practice 5-7 sets of a single-dumbbell power snatch + overhead squat single from the floor
WOD: 5 x 2:30 rounds
20 single-dumbbell overhead walking lunges
30 lateral hops over the dumbbell
Max-distance run in remaining time
STRETCHING:
1:00 foam roll glutes/side
1:00 foam roll upper back
| 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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