WOD
 | Fri, Apr 12 2024 |  |
| CrossFit 20240412 | Home WOD 20240412 | Bar muscle up W4 S11 | Other Results | April Ab Challenge |
CrossFit 20240412
(Rounds, Rx2, Rx3)
WARM-UP:
200m walk
MED-BALL TOSS WARM-UP
10 air squats, no ball
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
2 sets:
5 wall-balls
– Partners take turns
WOD WARM-UP
PARTNER WOD FRIDAY!: AMRAP x 25
20 wall-balls 20/14
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed
Rx2 14/10, jumping bar muscle-ups, 3 wall walk + burpees
Rx2 10/8, jumping pull-ups, 3 inchworm + burpees
INTENDED STIMULUS
8+ rounds
Break wall-balls and bar muscle-ups into small, fast sets
Alternate single reps on the wall walk + burpees
STRETCHING:
2:00 reach, roll, and lift
| 0% |  | |  | 0% |
| 1st | 8.98 Rx2 | Chloe Fri, Apr 12, 2024 | | 2nd | 7.5 Rx2 | Amelia Fri, Apr 12, 2024 | | 1st | 8.25 Rx2 | Aaron D Fri, Apr 12, 2024
Josh Fri, Apr 12, 2024 | | 2nd | 6 Rx2 | Joe S Fri, Apr 12, 2024 | | 3rd | 4.45 Rx2 | Patrick Fri, Apr 12, 2024 |
| Marcus | 4.45 Rx | | | Tricia | 8.98 Rx2 | Hadlee's crew | | Chloe | 8.98 Rx2 | Hadlee's crew | | Josh | 8.25 Rx2 | | | Aaron D | 8.25 Rx2 | | | Amelia | 7.5 Rx2 | 5 wall walks | | Joe S | 6 Rx2 | 1 round of Rx | | Patrick | 4.45 Rx2 | | | Lisa | 7.5 Rx3 | 10# wall balls |
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Home WOD 20240412
(Rounds)
WARM-UP:
200m walk
MED-BALL TOSS WARM-UP
10 air squats, no ball
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
2 sets:
5 wall-balls
– Partners take turns
PARTNER WOD FRIDAY!: AMRAP x 25
20 single-dumbbell thrusters (15-50)
20 V-ups
20 burpee + push-ups
– Partners split work as needed OR do WOD on your own!
STRETCHING:
2:00 reach, roll, and lift
| 0% | | | | 0% |
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Bar muscle up W4 S11
(Check In)
Warmup:
Control:
10-12 muscle up negatives
Rest :30 between reps
Strength: 10 minute EMOM
2-4 cadence strict pull-ups (2 sec up, 2 sec down)
Specific: 3 sets:
10-12 kipping straight arm swings (chin above bar)
Strength: 10 minute EMOM
# cadence strict bar dips (3 sec down, 1 sec up)
Choose a # that is tough but achievable for all rounds
| 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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