WOD
 | Mon, Apr 22 2024 |  |
| CrossFit 20240422 | Home WOD 20240422 | Upper body Strength 20240422 | April Ab Challenge |
CrossFit 20240422
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 sets:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill
WOD REVIEW & WARM-UP: 2 sets
5 thrusters
5 power snatches
– Each set should be unbroken
– Rest 1:00 between sets
WOD: AMPRAP x 10mins
10 thrusters (105/75)
10 power snatches
Rx2 75/55
Rx3
7 thrusters (45/35)
7 hang power snatches
INTENDED STIMULUS
4-7 rounds
Thrusters in 1-2 sets and under 1:00
Power snatches in sets of 7 reps or more and under 1:00
Two longer range of motion, moderate-load weightlifting movements
STRETCHING:
1:30 foam roll quads
1:00 couch stretch/leg
| 0% |  | |  | 0% |
| 1st | 80 Rx3 | Amelia Mon, Apr 22, 2024 | | 2nd | 54 Rx3 | Julie A Mon, Apr 22, 2024 | | 1st | 89 Rx2 | Josh Mon, Apr 22, 2024 | | 2nd | 78 Rx2 | Coach C Mon, Apr 22, 2024 | | 3rd | 71 Rx2 | James H Mon, Apr 22, 2024 |
| Josh | 89 Rx2 | | | Coach C | 78 Rx2 | | | James H | 71 Rx2 | | | Joe S | 35 Rx2 | | | Brooklyn | 91 Rx3 | | | Carsyn | 88 Rx3 | 45# | | Amelia | 80 Rx3 | 45# | | Kailey | 58 Rx3 | 40# | | Lisa | 57 Rx3 | | | Julie A | 54 Rx3 | | | Carlos | 47 Rx3 | | | Alice | 210 | Squats & situps89 | | Gayle | 72 | 15# |
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Home WOD 20240422
(Reps)
WARM-UP:
200m walk
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 sets:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill
WOD WARM-UP: 2 sets
5 double-dumbbell thrusters
5 left-arm dumbbell power snatches
5 right-arm dumbbell power snatches
– Each set should be unbroken
– Rest 1:00 between sets
WOD: AMPRAP x 10mins
10 double-dumbbell thrusters (15-50)
10 left-arm dumbbell snatches
10 double-dumbbell thrusters
10 right-arm dumbbell snatches
STRETCHING:
1:30 foam roll quads
1:00 couch stretch/leg
| 0% | | | | 0% |
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Upper body Strength 20240422
(Check In)
200m walk
then 2 rounds:
-:15 shoulder rotations - forward
-:15 shoulder rotations - backward
-:15 cross-body arm swings
-10 YTAs
-10 band pull-aparts
-10 band pass-throughs to serratus press
-10 push up
-10 scapular push-ups
Bench press:
-20 minutes to find 20 rep max
Dips:
-25 reps x 4 sets
Superset #1: 3 rounds
- accumulate 1:00 dead hang
---10 push-ups if you drop
- 12 lateral delt raises
Superset #2: 3 rounds
- 10 reverse grip barbell curls
- 15 strict shoulder press
Stretching:
- :60 childs pose
- :60 alternating scorpion stretch
- Lacrosse ball chest roll
| 0% | | | | 0% |
| Tony | Yes | | | Coach A | Yes | | | Coach J | Yes | |
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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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