WOD
 | Mon, May 20 2024 |  |
| CrossFit 20240520 | Upper Body Strength 20240520 | Home WOD 20240520 |
CrossFit 20240520
(Weight, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
5 deadlifts
5 hang muscle cleans
5 power cleans
10 push-ups
10 ring rows
– Use an empty barbell
SKILL/STRENGTH:
Muscle-ups review and warm-up
WOD: EMOTM x 20mins
Odd min | 5 front squats
Even min | 5 muscle-ups
Rx2 3 jumping muscle-ups
Rx3 3 low-ring muscle-up transitions
INTENDED STIMULUS
Front squats at 50-60% of 1RM (scale load to maintain 3-5 unbroken front squats)
Complete reps of each movement in less than :45 each round
Front squats from the ground
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 scorpion stretch/side
| 0% |  | |  | 0% |
| 1st | 85 Rx2 | Coach E Mon, May 20, 2024 | | 2nd | 75 Rx2 | Amelia Mon, May 20, 2024 | | 3rd | 65 Rx3 | Tracy L Mon, May 20, 2024 | | 1st | 175 Rx2 | Coach C Mon, May 20, 2024 | | 2nd | 135 Rx2 | Joe S Mon, May 20, 2024
Joe K Mon, May 20, 2024 | | 3rd | 95 Rx2 | James H Mon, May 20, 2024 |
| Coach C | 175 Rx2 | | | Joe K | 135 Rx2 | Rings | | Joe S | 135 Rx2 | | | James H | 95 Rx2 | Rings | | Coach E | 85 Rx2 | Bar | | Amelia | 75 Rx2 | | | Nickolas | 75 Rx2 | | | Tricia | 85 Rx3 | | | Carsyn | 65 Rx3 | | | Tracy L | 65 Rx3 | | | Gayle | 55 Rx3 | | | Phil | 55 Rx3 | | | Lisa | 35 Rx3 | |
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Upper Body Strength 20240520
(Check In)
Warm-up:
-200m walk
-:15 sec forward arm circles
-:15 sec reverse arm circles
-5 inch worms w/ push up
-10 band pass-throughs w/ press
-100m jog
-10 push-ups
Bench press warm-up (5-10 minutes):
-10 reps bar only
-8 reps @ 40%
-5 reps @ 60%
-3 reps @ 70%
-2 reps @ 80%
Bench Press MAX:
-1 rep @ 90%
-1 rep @ 95%
-1 rep @ 100%
continue building in weight to find new max
Barbell Shoulder Press:
-1 set x 10 reps empty barbell
-3 sets x 6-8 reps @ 70%
Superset 1: 3 rounds
-10 reverse barbell curls
-:60 sec dead hang
Stretching:
-:30 Chest stretch on rig
-:30 banded tricep stretch
-:60 back foam roll
-:30 chest lacrosse ball stretch
| 0% | | | | 0% |
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Home WOD 20240520
(Weight, Rx2)
WARM-UP:
200m walk
2 sets:
5 deadlifts
5 hang muscle cleans
5 power cleans
10 push-ups
10 ring rows
– Use an empty barbell
WOD WARM-Up: On a 5:00 clock
3-5 dumbbell front squats
– Build to workout weight
– Rest 1:00 between sets
WOD: EMOTM x 20mins
Odd min | 10 dumbbell front squats
Even min | 5 wall walks
– Dumbbell front squats at moderate weight (scale load to maintain 3-5 unbroken front squats)
Rx2 partial wall walks
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 scorpion stretch/side
| 0% | | | | 0% |
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