WOD
 | Sun, Jun 2 2024 |  |
| 20240602 Pull-up Class | CrossFit 20240602 | Home WOD 20240602 |
20240602 Pull-up Class
(Check In)
Warmup: 200m walk
2 rounds:
10 PVC pass throughs
10 PVC around the worlds (5 per direction)
30 sec. Active hanging lat stretch with feet on a box
3 sets:
10 box supported pull-ups (heels on box)
Rest 1 minute
5/side half kneeling kettlebell windmills
6 rounds: 15 sec. work 15 sec. Rest
Active hollow hang (can do l-sit to make more challenging)
- rest one minute straight into:
Tabata: Banded pvc lat pull-down
Stretching:
1 min/side foam roll lats
1 min/side thread the needle
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| Coach J | Yes | | | Amelia | Yes | | | Joe K | Yes | | | Coach E | Yes | |
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CrossFit 20240602
(Reps, Rx2, Rx3)
Welcome to June, a month focused on improving conditioning capacity! Expect plenty of running and rowing throughout the month.
WARM-UP:
200m walk
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
SKILL/STRENGTH:
GYMNASTICS PRACTICE: On a 10:00 clock
Work on chosen gymnastics skill
WOD WARM-UP: KB Swing Progression
WOD:
INTENDED STIMULUS
- Finish the round of 18; advanced athletes finish the round of 24.
- Unbroken sets all the way through the round of 12.
15 Min AMRAP
3-6-9-12-...etc.
- V-ups
- Russian KB swings (53/35)
- Calorie bike or row
(continue adding 3 reps to each movement until time expires)
Rx2 - 35/26
Rx3 - Situps, 26/18
STRETCHING:
- 30 sec figure-4 stretch /side
- 30 sec seated pike stretch
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| Coach J | 282 Rx | | | Coach B | 213 Rx2 | |
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Home WOD 20240602
(Reps)
15 Min AMRAP:
3-6-9-12, etc.
- V-ups
- Dumbbell swings (50/35 lb)
- Up-downs to a target (6 in)
(continue adding 3 reps to each movement until time expires)
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