WOD
 | Wed, May 29 2024 |  |
| CrossFit 20240529 | Gymnastics Program 20240529 | Home WOD 20240529 |
CrossFit 20240529
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
10 alternating Spiderman stretches
2. Scorpion stretches
10 alternating toy soldiers
2. shoo-the-turtle
10 alternating plank shoulder taps
2. plank reach-throughs
10 alternating single-leg V-ups
2. V-ups
2 sets:
:40 air squats (squat therapy)
:20 rest
:40 jump rope
:20 rest
SKILL/STRENGTH: Rope climb practice
Set 1:
2:00 jump and grab (no cinch)
Set 2:
2:00 jump and establish cinch
Set 3:
2:00 jump, establish cinch, and 1 pull
Set 4:
2:00 full rope climb
WOD: Every 3:00 for 5 rounds
40 double-unders
20 wall-balls (20/14)
– Rest the remainder of each interval
– Score is the fastest round
Rx2
20 double-under attempts (count all jumps)
20 wall-balls (14/10)
Rx3
20 single-unders
10 wall-balls (10/8)
INTENDED STIMULUS
All rounds in 1:00-2:00
Double-unders in under :45
Unbroken wall-balls every round
STRETCHING:
1:00 foam roll calves
1:00 foam roll quads
1:00 foam roll upper back
| 0% |  | |  | 0% |
| Daniel O | 1:06 Rx | | | Katie A | 1:11 Rx | | | Josh | 1:26 Rx | | | Maddy | :54 Rx2 | DUs | | Amelia | :58 Rx2 | | | Tony | 1:01 Rx2 | 20# | | Nickolas | 1:45 Rx2 | | | Patrick | :28 Rx3 | 14# | | Carsyn | :54 Rx3 | 20 WBs 14# | | Wayne | :55 Rx3 | 20# | | Scott P | 2:45 Rx3 | Rx2 jumps | | Brooklyn | :29 | 6ft |
|
Gymnastics Program 20240529
(Check In)
Core Warmup
2 rounds
- 10 Hand Plank Arm Scratchers /arm
- 10 Elbow Plank Oblique Crunches /side
- 40 sec Hollow Body Flutter Kicks
- 30 fast Tuck Rocks
1 min of upward dog w/ side-to-side twist between rounds
Handstands
- wrist warmup
- Handstand kickups
2 rounds
- 30 sec chest-to-wall HS Hold + 10 HS Thigh taps + 30 Plank Shoulder Taps
2 rounds
- 6-8 Donkey HS Kickups
- 6-8 Russian Pushups
2 rounds
- 10 L-sit Leg Lifts
- 10 Straddle Leg Lifts /leg
- 10 slow Handstand Lowers (straddle)
Bar Work
- V-Hang to Front Lever
- Tuck Swing to Muscle Up
- Front Lever to Muscle Up
Accessory: 2 rounds
- 8 Band Pushups
- 8 inverted KB Bench Press /arm
- 8 banded Leg Raise to Leg Extension
Stretch
- 10 Cat/Cow
- 6 Thread-the-Needle to Downward Dog
- 15 sec deep Cossack Squat /side (on toes)
- 30 sec Scorpion Stretch /side
- 10 Bootstrappers (hold final pose then roll up)
| 0% | | | | 0% |
| Coach B | Yes | | | Gayle | Yes | | | Matt | Yes | | | Coach A | Yes | | | Sheridan | Yes | |
|
Home WOD 20240529
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
10 alternating Spiderman stretches
2. Scorpion stretches
10 alternating toy soldiers
2. shoo the turtle
10 alternating plank shoulder taps
2. plank reach-throughs
10 alternating single-leg V-ups
2. V-ups
2 sets:
:40 air squats (squat therapy)
:20 rest
:40 jump rope
:20 rest
WOD: Every 3:00 for 5 rounds
40 double-unders
20 single-dumbbell thrusters (35/25)
– Rest the remainder of each interval
– Score is the fastest round
Rx2 scale 1 movement
Rx3 scale 2 movements
STRETCHING:
1:00 foam roll calves
1:00 foam roll quads
1:00 foam roll upper back
| 0% | | | | 0% |
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