WOD
 | Wed, May 1 2024 |  |
| CrossFit 20240501 | Gymnastics 20240501 | Home WOD 20240501 |
CrossFit 20240501
(Reps, Rx2)
Welcome to May! Week by week, we’ll prepare to tackle the Hero workout Murph at the end of the month.
WARM-UP:
200m walk
:40 row (maintain tall posture)
10 alternating scorpion stretches
:40 row (return the arms before your knees bend)
5-10 knee push-ups
:20 row (increase stroke rate)
5 tempo push-ups (:03 down)
:20 row (drive harder through your heels)
5-10 push-ups
SKILL/STRENGTH:
10:00-15:00 of guided skin the cat practice
WOD: 5 rounds:
:30 row
:30 push-ups
– Rest 2:00
– Score is total calories and push-up reps
Rx2 hand-elevated push-ups
INTENDED STIMULUS
4-6 calories or more per row interval
95% effort on the rower as long as possible
10 or more push-ups every round in unbroken sets of 5 or more
No rest between the row and push-ups
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| Coach J | 161 Rx | | | Coach C | 142 Rx | | | Joe K | 141 Rx | | | Josh | 113 Rx | | | Coach E | 104 Rx | | | Aaron D | 96 Rx | | | Patrick | 93 Rx | | | Nickolas | 125 Rx2 | | | Kailey | 84 Rx2 | |
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Gymnastics 20240501
(Check In)
Warmup
Core: 2 rounds
- 60 Hollow Body Bounce
- 15 Straight Body Ceiling-reach Crunches
- 10 Tuck Rock to Tuck Sit
- 10 Hollow Side-to-Side Rocks
- 10 High Plank Arch/Hollow
- 10 Limbo Twist
Static Handstand Hold Progression
- 30 Finger Presses
- 3 HS Kickups
- 30 sec Donkey Kick
EMOTM x 2
- 3 HS Kickups + 30 sec HS Hold
Practice Side Press Handstands
Rings
EMOTM x 6 (alternating)
- 5 Ring Pullup Negatives
- 8 Banded RMU Transitions
E30sec x 2 mins (alternating)
- 6 Scapular Pullups on Rings
- 5 Small Ring Swings
2 rounds
- 15 Supine Snap Pulls
- 10 Dynamic Ring Rows
E30sec x 3 mins (alternating)
- 5 Jump to Ring Support
- 5 Ring Catch Position Dip Pulses
- 10 sec Ring Support
Accessory: 2 rounds
- 6 Feet Elevated Pushups
- 10 Side Hollow Pulses /side
- 15 Standing Ring Squats
- 10 Hip Rotations with Bent Knees
| 0% | | | | 0% |
| Alice | Yes | | | Gayle | Yes | | | Coach A | Yes | |
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Home WOD 20240501
(Time, Rx2)
Welcome to May! Week by week, we’ll prepare to tackle the Hero workout Murph at the end of the month.
WARM-UP:
200m walk
:40 lateral up-downs (over a line)
10 alternating scorpion stretches
:40 row lateral up-downs (over a line)
5-10 knee push-ups
:20 row (increase stroke rate)
5 tempo push-ups (:03 down)
:20 lateral up-downs (over a line)
5-10 push-ups
WOD WARM-UP:
MINI ROUNDS: 2 sets
:20 lateral up-downs over a line
5-10 push-ups
– Rest 1:00-2:00 between sets
WOD: 5 rounds:
:30 lateral up-downs over a line
:30 push-ups
– Rest 2:00
– Score is total up-down and push-up reps
Rx2 hand-elevated push-ups
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
| 0% | | | | 0% |
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