WOD
 | Wed, Jun 5 2024 |  |
| CrossFit 20240605 | 100 Burpees | Gymnastics Program 20240621 | Home WOD 20240605 |
CrossFit 20240605
(No Results Tracked)
WARM-UP:
200m walk
10 jumping jacks
10 alternating elbow-to-insteps
5 push-ups
10 jumping jacks
10 alternating single-leg V-ups
10 air squats
10 jumping jacks
10 leg swings/side
5 push-ups
10 jumping jacks
10 push-ups to downward dog
10 air squats
200m run
BURPEE REVIEW & WARM-UP
1 set:
:30 burpees to a target
– Partner up and take turns and count reps
1 set:
1:00 burpees to a target
– Partner up and take turns and count reps
Benchmark WOD: For time
STIMULUS: 12:00 or less
100 burpees to a target (9 per minute)
– Target 6 inches above reach
SCALING OPTIONS:
- 75 burpees (7 per minute)
- 50 burpees (5 per minute)
- Target at the fingertips when arms are overhead
- No target
WORKOUT NOTE:
Short grunt-work style workout
14:00 time cap
STRETCHING:
:30 figure-4 stretch/side
:30 seated pike stretch
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100 Burpees
(Time, Rx+, Rx2,  Cardio)
Perform 100 Burpees for time.
Rx+ 100 Burpee Pullups
(must have to jump to bar)
(stimulus 11:00-15:00)
Rx - 100 Burpees to 6 inch Target
(stimulus under 12:00)
Rx2 - 100 Burpees
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| 1st | 9:20 Rx | Coach E Wed, Jun 5, 2024 | | 2nd | 12:53 | Chloe Wed, Jun 5, 2024 | | 1st | 10:12 Rx | Josh Wed, Jun 5, 2024 | | 2nd | 10:58 Rx | James H Wed, Jun 5, 2024 | | 3rd | 11:48 Rx | Aaron D Wed, Jun 5, 2024 |
| 1st | 9:20 Rx | Coach E Wed, Jun 5, 2024 | | 2nd | 14:56 Rx | Coach A Wed, Sep 21, 2022 | | 3rd | 12:53 | Chloe Wed, Jun 5, 2024 | | 1st | 13:19 Rx+ | Coach J Wed, Sep 21, 2022 | | 2nd | 10:12 Rx | Josh Wed, Jun 5, 2024 | | 3rd | 10:58 Rx | James H Wed, Jun 5, 2024 |
| Coach E | 9:20 Rx | 1st | | Josh | 10:12 Rx | 2nd | | James H | 10:58 Rx | 3rd | | Aaron D | 11:48 Rx | 4th | | Tricia | 10:30 | 75 / Target/burpee | | Patrick | 11:25 | 6th 75 / burpee | | Desmond | 12:00 | 40 / target | | Daniel O | 12:18 | Rx | | Chloe | 12:53 | 3rd Rx | | Carlos | 13:01 | 7th 75 / target |
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Gymnastics Program 20240621
(Check In)
Core Warmup
- 60 Hollow Body Bounces
- 20 Straight Body Ceiling Reach Crunches
- 10 Tuck Rock to Tuck Sit
- 20 Hollow Body Side-2-Side Rocks
- 10 Hand Plank Arch/Hollow
- 20 Limbo Twists
2 Rounds
- 10 Hanging L-Sits
- 10 Pullup Pulses
- 10 Half Pullups
2 Rounds
- 10 HS Kickups to Wall w/ Hands Turned Out
- 10 Back-2-Wall HS Marches
2 Rounds
- 20 Wall Facing HS Shoulder Shrugs
- 5 Hand Plank to Press Lean (2 sec hold)
Accessory: 2 rounds
- 8 Pushups to 8 inch deficit
- 10 Explosive Pushups (24 inch box)
- 20 sec Single Arm Hand Plank /arm
Stretch:
- 30 sec cross body shoulder stretch /side
- 15 sec overhead triceps stretch /arm
- 30 sec lying knee-to-chest /leg
- 1 min childs pose
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