WOD
 | Sun, Apr 28 2024 |  |
| CrossFit 20240428 | Home WOD 20240428 | Bar muscle ups W5 S13 | April Ab Challenge |
CrossFit 20240428
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
200m run
:20 handstand or pike hold
10 plank shoulder taps
10 air squats
10 reverse lunges
SKILL/STRENGTH: Every 2:00 for 5 sets
3 shoulder presses
3 push jerks
– Build to a heavy complex
– Take the bar from the floor
WOD: 3 rounds for time
20 alternating pistol squats
15 push jerks (85/65)
Rx2 alternating toe-around-heel single-leg squats, 75/55
Rx3 alternating forward step lunges, 45/35
INTENDED STIMULUS
5:00-9:00
Single-leg squats in 1:00-2:00
Push jerks in 1-2 sets and complete in under 1:15
STRETCHING:
1:00 barbell quad mash/leg
:30 Samson stretch/leg
| 0% |  | |  | 0% |
| Amelia | 5:56 Rx2 | | | Natalie | 6:31 Rx3 | |
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Home WOD 20240428
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
200m run
:20 handstand or pike hold
10 plank shoulder taps
10 air squats
10 reverse lunges
SKILL/STRENGTH: Every 2:00 for 5 sets
3 dumbbell shoulder presses
3 dumbbell push jerks
– Build to a heavy complex
– Take the bar from the floor
WOD: 3 rounds for time
30 alternating single-leg squats
15 dumbbell push jerks (50/35)
– Use two dumbbells
Rx2 scale 1 movement
Rx3 scale 2 or more movements
STRETCHING:
1:00 barbell quad mash/leg
:30 Samson stretch/leg
| 0% | | | | 0% |
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Bar muscle ups W5 S13
(Check In)
Warmup: 200m walk
10 PVC pass throughs
10 cat cows
10 plank to down dog
EMOM: 8 minutes
Alternating between:
-inverted row (using barbell)
-push-ups
EMOM: 8 minutes
Strict bar dips with 1 second pause at bottom
8 minutes: supine transition drill
Work on pushing through lats
Accessory: 3 sets
20 empty barbell bicep curls
| 0% | | | | 0% |
| Coach A | Yes | | | Joe K | Yes | | | Coach J | Yes | | | Coach E | 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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