WOD
 | Tue, Apr 23 2024 |  |
| CrossFit 20240423 | Home WOD 20240423 | Bar Muscle Up Class W4 S12 | April Ab Challenge |
CrossFit 20240423
(Time, Rx2, Rx3)
WARM-UP:
200m walk
10 single-unders
10 alternating Spidermans
5 push-ups to downward dog
10 box step-ups
10 single-unders
10 alternating Samson lunges
5 push-ups to downward dog
10 box jumps
10 single-unders
10 alternating scorpion stretches
5 push-ups to downward dog
10 box jump-overs
200m run
SKILL/STRENGTH: JUMP ROPE REVIEW
EMOTM x 6mins
:15 jump rope skill practice
WOD: 5 rounds for time
20 box jump-overs (24/20)
20 push-ups
20 pull-ups
Rx2: 4 rounds for time, assisted pull-ups (foot/sitting)
Rx3
3-4 rounds for time
15 box jump-overs (20/12)
15 hand-elevated push-ups
15 ring rows
INTENDED STIMULUS
10:00-15:00
Box jump-overs in under 1:30
Athletes should step down from the box
Push-ups in under 1:30 and 4 sets or fewer
Pull-ups in under 1:30 and 4 sets or fewer
STRETCHING:
1:00 foam roll calves/side
1:00 standing calf stretch/side
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| 1st | 14:38 Rx2 | Amelia Tue, Apr 23, 2024 | | 2nd | 11:56 Rx3 | Julie A Tue, Apr 23, 2024 | | 3rd | 13:47 Rx3 | Coach E Tue, Apr 23, 2024 | | 1st | 13:30 Rx2 | Joe S Tue, Apr 23, 2024 | | 2nd | 14:54 Rx2 | Joe K Tue, Apr 23, 2024 | | 3rd | 15:36 Rx2 | Coach C Tue, Apr 23, 2024 |
| Joe S | 13:30 Rx2 | | | Amelia | 14:38 Rx2 | | | Joe K | 14:54 Rx2 | | | Coach C | 15:36 Rx2 | | | James H | 16:00 Rx2 | | | Julie A | 11:56 Rx3 | 4 rnds | | Brook | 12:12 Rx3 | Assisted PUs | | Phil | 12:13 Rx3 | Step ups, 4 rnds | | Coach E | 13:47 Rx3 | Rx2 w/ knee PUs | | Carlos | 14:20 Rx3 | | | Lisa | 16:00 Rx3 | | | Wake | 16:58 Rx3 | Kipping PUs / 5 rnds | | Daniel O | 17:00 Rx3 | | | Joanie | 14:41 | Step ups |
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Home WOD 20240423
(Time)
WARM-UP:
200m walk
10 single-unders
10 alternating Spidermans
5 push-ups to downward dog
10 object step-ups
10 single-unders
10 alternating Samson lunges
5 push-ups to downward dog
10 object jumps
10 single-unders
10 alternating scorpion stretches
5 push-ups to downward dog
10 object jump-overs
200m run
SKILL/STRENGTH: EMOTM x 6mins
:15 jump rope skill practice
WOD: 5 rounds for time
20 object jump-overs (24/20)
20 push-ups
20 dumbbell renegade rows (15-50)
– Use two dumbbells
STRETCHING:
1:00 foam roll calves/side
1:00 standing calf stretch/side
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Bar Muscle Up Class W4 S12
(Check In)
Warmup: 200m walk
3 rounds: 10 scap pull-ups + 10 scap push ups
5 minutes: banded strict muscle ups
5 minutes: kipping banded muscle ups
10 minute AMRAP: (goal 7 rounds)
10 Long sitting dumbbell press
10 bent over barbell row
20 banded tricep extension
Accessory: 50 perfect hollow rocks
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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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