WOD
 | Wed, May 22 2024 |  |
| CrossFit 20240522 | Home WOD 20240522 | Gymnastics Program 20240522 |
CrossFit 20240522
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
1:00 row, bike, jump, or shuttle run
30 mountain climbers
10 air squats
10 alternating lunges
10 up-downs
10 deadlifts (empty barbell or PVC)
10 behind-the-neck shoulder presses
5 burpees
SKILL/STRENGTH: On a 8:00 clock
Build to a heavy 1-rep power snatch + overhead squat
WOD: 10 rounds for time
4 deadlifts (95/75)
3 hang power snatches
2 overhead squats
Rx2 75/55
Rx3 45/35
INTENDED STIMULUS
Less than 10:00 (12:00 time cap)
Moderate barbell loading that allows for at least 2 unbroken rounds
This workout is grippy…use your hook grip!
STRETCHING:
200m recovery walk
1:00 couch stretch/leg
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| 1st | 6:22 Rx2 | Coach E Wed, May 22, 2024 | | 2nd | 6:49 Rx3 | Julie A Wed, May 22, 2024 | | 1st | 6:12 Rx2 | Joe K Wed, May 22, 2024 | | 2nd | 7:49 Rx3 | James H Wed, May 22, 2024 | | 3rd | 8:04 Rx3 | Patrick Wed, May 22, 2024 |
| Joe K | 6:12 Rx2 | | | Coach E | 6:22 Rx2 | | | Tony | 6:55 Rx2 | | | Tricia | 7:55 Rx2 | | | Daniel O | 9:29 Rx2 | | | Julie A | 6:49 Rx3 | | | James H | 7:49 Rx3 | 65# | | Patrick | 8:04 Rx3 | | | Lisa | 9:05 Rx3 | | | Gayle | 9:50 Rx3 | | | Sheridan | 6:19 | Rx3, 3-2-1 | | Carlos | 8:45 | 65#/back squats | | Brooklyn | 9:10 | 15# |
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Home WOD 20240522
(Time)
WARM-UP:
200m walk
2 sets:
1:00 row, bike, jump, or shuttle run
30 mountain climbers
10 air squats
10 alternating lunges
10 up-downs
10 deadlifts (empty barbell or PVC)
10 behind-the-neck shoulder presses
5 burpees
SKILL/STRENGTH: On a 8:00 clock
Build to a heavy dumbbell power snatch + overhead squat
WOD: 8 rounds for time
4 left-arm dumbbell deadlifts
3 left-arm dumbbell hang power snatches
2 left-arm dumbbell overhead squats
4 right-arm dumbbell deadlifts
3 right-arm dumbbell hang power snatches
2 right-arm dumbbell overhead squats
– Use weight that able to complete full range of motion dumbbell overhead squat
STRETCHING:
200m recovery walk
1:00 couch stretch/leg
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Gymnastics Program 20240522
(Check In)
Core Warmup
4 Rounds
- 15 sec Single Arm Plank /side
- 15 sec Single Leg Plank /side
- 15 sec Side Plank /side
- 15 sec Hollow Hold directly into 10 straight body crunches
Rope Climb
Every 30 sec x 3 mins
- 15 sec legless rope hang (left)
- 15 sec legless rope hang (right)
- 1 rope climb
2 x 4 Rope Climb Mounts
3 x 3 Rope Pullup Taps /side
Accessory: 3 rounds
- 15 Leg Assisted Dips
- 10 Plank Knee Bends
- 5 Ring Assisted Pistol Squats /leg
- 10 to 20 sec Shoulder Stand
Stretch
- 10 Hip Squat Leg Openers /side
- 10 dual Hip Squat Leg Openers
- 6 Seal Stretch to Down Dog
- 30 sec Childs Pose
- 30 sec Shoulder stretch across body /side
- 30 sec Shoulder extension
- 10 Squat to Stand
- 20 sec SPLF Hold
- 10 Sumo Stance Swings
- 10 sec Bent Over Shoulder Stretch
- Slow SPLF roll to stand
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| Sheridan | Yes | | | Coach B | Yes | | | Matt | Yes | | | Natalie | Yes | |
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