WOD
 | Thu, Jun 6 2024 |  |
| CrossFit 20240606 | DANIEL | Squat Program 20240606 | Home WOD 20240606 |
CrossFit 20240606
(Time, Rx2, Rx3)
WARM-UP:
200m walk
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
100m run
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
200m run
WOD WARM-UP
HERO WOD DANIEL - SEE DANIEL TAB FOR WOD
STRETCHING:
:30 kneeling quad stretch/side
:30 standing calf stretch/side
| 0% |  | |  | 0% |
| Tricia | 11:48 Rx2 | Ruck | | Joanie | 11:15 Rx3 | Rings | | Daniel O | 11:31 Rx3 | | | Carsyn | 11:33 Rx3 | 400m | | Tracy B | 15:17 Rx3 | | | Wake | 16:45 | 15# / 400m |
|
DANIEL
(Time, Rx2, Rx3,  Hero WODs)
HERO WOD DANIEL: For time
50 pull-ups
400m run
21 thrusters (95/65)
800m run
21 thrusters
400m run
50 pull-ups
– 20:00 time cap
Rx2
25 pull-ups or jumping pull-ups
400m run
15 thrusters (65/45)
400m run
15 thrusters
400m run
25 pull-ups or jumping pull-ups
– 20:00 time cap
Rx3
25 jumping pull-ups or ring rows
200m run
15 thrusters (45/35)
400m run
15 thrusters
200m run
25 jumping pull-ups or ring rows
– 20:00 time cap
INTENDED STIMULUS
Service Cup workout 1 is the Hero workout, Daniel
11:00-20:00 (20:00 time cap)
Pull-ups in 3:00 or less
Thrusters in 3 sets or less
800m run in 5:00 or less
Start the run by about 7 minutes
| 0% | | | | 0% |
| Coach E | 20:00 Rx | 1st Finished through the 800m run | | Tricia | 11:48 Rx2 | Ruck | | Joanie | 11:15 Rx3 | Rings | | Daniel O | 11:31 Rx3 | | | Carsyn | 11:33 Rx3 | 400m | | Coach A | 12:45 Rx3 | 2nd Rx reps | | Matt | 14:19 Rx3 | 1st Jumping / 65# | | Tracy B | 15:17 Rx3 | | | Carlos | 16:19 Rx3 | 2nd Jumping / 65# / 300m | | Will | 16:11 | 45#, Rx reps, partner with Jack | | Wake | 16:45 | 15# / 400m |
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Squat Program 20240606
(Check In)
Warmup
Front Squat
- 1 x 5 @ 65%
- 1 x 5 @ 70%
- 1 x 5 @ 75%
- 1 x 5 @ 80%
Overhead Squat
- 1 x 5 @ 60%
- 3 x 5 @ 70%
Stretch
| 0% | | | | 0% |
| Coach E | Yes | | | Tracy L | Yes | | | Coach J | Yes | |
|
Home WOD 20240606
(Time, Rx2, Rx3)
WARM-UP:
200m walk
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
100m run
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
200m run
WOD: For time
50 alternating dumbbell renegade rows (50/35)
400m run
21 dumbbell thrusters (50/35)
800m run
21 dumbbell thrusters
400m run
50 alternating dumbbell renegade rows (50/35)
– 20:00 time cap
Rx2 scale 1 movement
Rx3 scale 2 or more movements
STRETCHING:
:30 kneeling quad stretch/side
:30 standing calf stretch/side
| 0% | | | | 0% |
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