WOD
 | Mon, Apr 29 2024 |  |
| CrossFit 20240429 | Home WOD 20240429 | Upper Body Strength 20240429 | April Ab Challenge |
CrossFit 20240429
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
:30 jumping jacks
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 up-downs
10 alternating scorpion stretches
10 single-leg toe touches/leg
10 air squats
:30 burpees
10 alternating Samson stretches
10 unweighted good mornings
20 mountain climbers
SKILL/STRENGTH: EMOTM x 9mins
3 single-arm dumbbell overhead squats, left arm
3 single-arm dumbbell overhead squats, right arm
– Use workout weight or lighter if needed
WOD: EMOTM x 12mins
Odd min | 2 rope climbs
Even min | Max-reps devils presses (35/20)
Rx2 2 1/2 rope climbs, 25/15
Rx3 4 rope lowers, 15/10
INTENDED STIMULUS
5 or more devils presses every even minute; 10 or more for advanced athletes
Arm fatigue from the pull on the rope and devils presses
STRETCHING:
1:00 scorpion stretch/side
1:00 child’s pose stretch
| 0% |  | |  | 0% |
| Carsyn | 53 Rx2 | | | Amelia | 57 Rx3 | | | Erandi | 52 Rx3 | | | Nickolas | 45 Rx3 | 25# | | Coach C | 44.5 Rx3 | 35# | | Tricia | 41 Rx3 | 15# | | Daniel O | 40 Rx3 | 30# | | Gayle | 25 Rx3 | | | Brooklyn | 52 | 3# | | Joanie | 42 | 5# | | Alice | Scaled | Wall Sits |
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Home WOD 20240429
(Time, Rx2)
WARM-UP:
200m walk
:30 jumping jacks
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 up-downs
10 alternating scorpion stretches
10 single-leg toe touches/leg
10 air squats
:30 burpees
10 alternating Samson stretches
10 unweighted good mornings
20 mountain climbers
SKILL/STRENGTH: EMOTM x 9mins
3 single-arm dumbbell overhead squats, left arm
3 single-arm dumbbell overhead squats, right arm
– Use workout weight or lighter if needed
WOD: EMOTM x 12mins
Odd min | 2 Turkish get-ups/arm
Even min | Max-reps devils presses (35/20)
– Use one dumbbell for the Turkish get-ups
– Use two dumbbells for the devils presses
Rx2 scaled weight
STRETCHING:
1:00 scorpion stretch/side
1:00 child’s pose stretch
| 0% | | | | 0% |
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Upper Body Strength 20240429
(Check In)
Warmup:
-200m walk
2 rounds
-15 forward arm circles
-15 backward arm circles
-30-second plank hold
-10 band dislocators to press
-5 inch worms
-15 second chest stretch, per side
Bench press:
3 sets x 3 reps at 70-80%
3 sets x 3 reps at 80-90%
Superset 1: 3 rounds
-12 dumbbell flyes
-12 dips
Superset 2: 3 rounds
-10 plate presses
-10 push-ups
Finisher:
2 sets of max banded standing press
Stretching:
1 min childs pose
1 min lacrosse ball chest roll
1 min scorpion stretch
| 0% | | | | 0% |
| Tricia | Yes | | | Nickolas | Yes | | | Tony | Yes | | | Matt | 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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