WOD
 | Mon, May 13 2024 |  |
| CrossFit 20240513 | HAVANA | Upper Body Strength 20240513 | Home WOD 20240513 | Other Results |
CrossFit 20240513
(No Results Tracked)
WARM-UP:
200m walk
10 alternating shoo the turtles
10 calf raises
20 single-unders
20 plank shoulder taps
20 mountain climbers
20 single-single-double
5 inchworm + push-ups
10 double-unders
10 push-ups
10 double-unders
WOD WARM-UP: 3 sets
:20 jump rope
2 power cleans
– Rest :30-1:00 between sets
SEE HAVANA TAB FOR WOD
STRETCHING:
1:00 doorway pec stretch/side
1:00 calf stretch/side
| 0% |  | |  | 0% |
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HAVANA
(Reps, Rx+, Rx2, Rx3)
HAVANA BENCHMARK WOD: AMRAP x 25mins
As prescribed by CAP = Rx+
150 double-unders
50 push-ups
15 power cleans (185/125)
Rx
100 double-unders
30 push-ups
15 power cleans (135/95)
Rx2
50 double unders
15 push-ups
15 power cleans (95/65)
Rx3
75 single-unders
15 hand-elevated push-ups
10 power cleans (45/35)
INTENDED STIMULUS
Hero workout Havana in honor of Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, who died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011.
3-5 rounds
Double-unders in 3:00 or less
Push-ups in 2:00 or less
Cleans in 2:00 or less
| 0% | | | | 0% |
| 1st | 445 Rx | Coach E Mon, May 13, 2024 | | 2nd | 887 Rx3 | Amelia Mon, May 13, 2024 | | 1st | 407 Rx | Joe K Mon, May 13, 2024 | | 2nd | 775 Rx3 | James H Mon, May 13, 2024 | | 3rd | 575 Rx3 | Phil Mon, May 13, 2024 |
| Coach E | 445 Rx | | | Joe K | 407 Rx | 155# | | Daniel O | 379 Rx2 | | | Amelia | 887 Rx3 | 55# | | James H | 775 Rx3 | 95# | | Tricia | 720 Rx3 | 65# | | Lisa | 630 Rx3 | | | Joanie | 595 Rx3 | 55# | | Phil | 575 Rx3 | | | Joe S | 465 Rx3 | 135# in lifters | | Gayle | 400 Rx3 | 55# | | Brooklyn | 752 | 15# |
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Upper Body Strength 20240513
(Check In)
Warmup:
-200m walk
-2 minute cardio :30 easy, :20 moderate, :10 hard
-15 forward arm circles
-15 backward arm circles
-20 jumping jacks
-30-second plank hold
-10 band dislocators to press
-5 inch worms
-15 second chest stretch, per side
-5 banded strict press
Bench press:
-3 sets x 3 reps at 55-65%
-3 sets x 3 reps at 75-85%
-2 sets x 1 rep at 95%
Strict Press:
3 sets x 12 reps @ 65%
Superset 1: 3 rounds
-5 unbroken chip-ups
-3 push-ups if you drop
-10 barbell curls
Superset 2: 3 rounds
-45 sec weighted plank
-12 overhead tricep extension
Stretching
1 min child pose
1 min lacrosse ball chest roll
1 min scorpion stretch
| 0% | | | | 0% |
| Coach E | Yes | | | Tricia | Yes | | | Coach J | Yes | | | Coach A | Yes | | | Matt | Yes | | | Nickolas | Yes | |
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Home WOD 20240513
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
10 alternating shoo the turtles
10 calf raises
20 single-unders
20 plank shoulder taps
20 mountain climbers
20 single-single-double
5 inchworm + push-ups
10 double-unders
10 push-ups
10 double-unders
WOD WARM-UP: 3 sets
:20 jump rope
2 dumbbell power cleans
– Rest :30-1:00 between sets
WOD: AMRAP x 25mins
150 double-unders
50 push-ups
30 dumbbell power cleans (50/35)
Rx2 scale 1 movement
Rx3 scale 2 or more movements
STRETCHING:
1:00 doorway pec stretch/side
1:00 calf stretch/side
| 0% | | | | 0% |
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