WOD
 | Wed, May 8 2024 |  |
| CrossFit 20240508 | Gymnastics Program 20240508 | Home WOD 20240508 |
CrossFit 20240508
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
20 jumping jacks
10 wide stance good mornings
10 shoulder presses
5 box step-overs
5 box jump-overs
SKILL/STRENGTH: EMOTM x 10mins
5 push presses
– Build to a heavy set of 5 reps
WOD: 7 rounds for time
5 sumo deadlift high pulls (85/65)
5 push presses
5 box jump-overs (30/24)
Rx2 65/55, 24/20
Rx3 45/35, box step-overs 20/12
INTENDED STIMULUS
8:00-12:00
Complete each movement in unbroken sets; rest between sets as needed
Finish the first 3 rounds in 4:00 or less
Box jump-overs in under 1:00 each round
STRETCHING:
1:00 foam roll upper back
1:00 foam roll quadriceps
1:00 foam roll calves
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| 1st | 5:13 Rx | Coach E Wed, May 8, 2024 | | 2nd | 5:30 Rx2 | Amelia Wed, May 8, 2024 | | 3rd | 7:20 Rx2 | Tracy L Wed, May 8, 2024 | | 1st | 4:42 Rx | Joe K Wed, May 8, 2024 | | 2nd | 8:06 Rx | Coach J Wed, May 8, 2024 | | 3rd | 5:35 Rx2 | James H Wed, May 8, 2024 |
| Joe K | 4:42 Rx | 5 rounds | | Coach E | 5:13 Rx | 5 rounds | | Katie A | 6:02 Rx | | | Coach J | 8:06 Rx | 7 rounds | | Daniel O | 11:45 Rx | | | Amelia | 5:30 Rx2 | | | Wayne | 5:30 Rx2 | | | James H | 5:35 Rx2 | 5 rounds | | Coach C | 5:39 Rx2 | 85# | | Carsyn | 6:21 Rx2 | | | Tracy L | 7:20 Rx2 | | | Josh | 7:30 Rx2 | | | Lisa | 5:35 Rx3 | 20” box / 5 rounds | | Phil | 7:48 Rx3 | 65# / 20' box 5 rounds | | Patrick | 9:21 Rx3 | 55#/24” |
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Gymnastics Program 20240508
(Check In)
Warmup: Core
2 Rounds
- 10 L-Sit Lifts on Box
- 10 Plank Cross Knee to Elbow
- 15 Straight Body Crunch
- 10 Straddle Lifts on Box
- 10 Plank Cross Knee to Elbow
- 15 Straight Body Crunch
20 Kettlebell Ankle Pulses /leg
Candlestick Practice
Candlestick Roll to Pistol balance
Candlestick Roll to Pistol Squat
Every 20 sec x 2 mins (alternating)
- 3 Pistol half squat (left)
- 3 Pistol half squat (right)
(practice balance and control)
Handstand Walk Progressions
Cartwheel from Wall Practice
EMOTM x 4 mins (alternating)
- 30 sec HS Kickups (slow/controlled)
- 30 sec Cartwheel from Wall Practice
EMOTM x 4 mins (alternating)
- 30 ft Backward Ladder Crawls
- 20-30 inverted Marches (box or HS)
then
- 15 Donkey Kicks
2 mins freestanding HS Kickups
(keep core tight, work on consistency of hand placement and foot landing. work on bringing feet together at top)
Accessory: 2 rounds
- 15 Scapular Pushups (round shoulders at top) + 15 sec hold
- 15 Tabletop Scapula adductions + 15 sec hold
- 30 sec Supine Shoulder Stretch
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Home WOD 20240508
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
20 jumping jacks
10 wide stance good mornings
10 dumbbell shoulder presses
5 box step-overs
5 box jump-overs
SKILL/STRENGTH: EMOTM x 10mins
5 single-arm dumbbell push presses
– Build to a heavy set of 5 reps
WOD: 5 rounds for time
5 single-arm dumbbell sumo deadlift high pulls (50/35)
5 single-arm dumbbell push presses
5 object jump-overs (30/24)
– Switch arms as needed.5
– Use a thigh-height object that is safe to jump over
Rx2 scale 1 movement
Rx3 scale 2 or more movements
STRETCHING:
1:00 foam roll upper back
1:00 foam roll quadriceps
1:00 foam roll calves
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