WOD
 | Sun, Jun 9 2024 |  |
| 20240609 Pull-up Class | CrossFit 20240609 | Home WOD 20240609 |
20240609 Pull-up Class
(Check In)
Warmup: 200m walk
2 sets:
10 prone swimmers
30 sec banded pullovers from foam roller
30 sec arm circles
10 push ups to down dog
8 minute EMOM:
first 4: 5-7 horizontal banded pull-ups
Last 4: 2-3 pull-up negatives
Accumulate 1 minute box assisted hollow hold
Accumulate 1 minute box assisted arch hold
Accumulate 2 minutes active bar hang with chin over bar
Mobility:
1 minute seal pose
1 minute/side lacrosse ball to anterior shoulder
| 0% |  | |  | 0% |
| Joe K | Yes | | | Coach J | Yes | | | Desmond | Yes | |
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CrossFit 20240609
(Rounds)
WARM-UP | 7:00
2 sets:
:30 single-unders
5 inchworms + push-up
10 single-dumbbell Romanian deadlifts
5 left-arm dumbbell hang muscle cleans
5 left-arm dumbbell shoulder presses
5 right-arm dumbbell hang muscle cleans
5 right-arm dumbbell shoulder presses
SKILL/STRENGTH: For time
200m DB farmers carry
– Use two dumbbells
WOD: AMRAP x 12mins
STIMULUS: Complete the round of 16 hang power cleans and 32 double-unders
2-4-6-8-10…
DB hang power cleans (50/35)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells
SCALING OPTIONS:
- Weight
- Jumping ring dips
- Foot-assisted ring dips
- Single-unders
STIMULUS NOTES:
Moderate duration workout with a spicy grippy flair
Maintain sets of 5-10+ unbroken rep
STRETCHING:
1:00 lacrosse ball foot roll/foot
| 0% | | | | 0% |
| Coach J | 16.5 | 20# dubs | | Natalie | 14.7 | 15#, jumping dips | | Coach B | 14.4 | 25# dubs/singles. Foot assisted dips |
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Home WOD 20240609
(Time)
WARM-UP | 7:00
2 sets:
:30 single-unders
5 inchworms + push-up
10 single-dumbbell Romanian deadlifts
5 left-arm dumbbell hang muscle cleans
5 left-arm dumbbell shoulder presses
5 right-arm dumbbell hang muscle cleans
5 right-arm dumbbell shoulder presses
SKILL/STRENGTH: For time
200m DB farmers carry
– Use two dumbbells
WOD: AMRAP x 12mins
STIMULUS: Complete the round of 16 hang power cleans and 32 double-unders
2-4-6-8-10…
DB hang power cleans (50/35)
Push-ups on dumbbells
4-8-12-16-20…
Double-unders
– Use two dumbbells
SCALING OPTIONS:
- Weight
- Knee push-ups
- Single-unders
WORKOUT NOTES:
Moderate duration workout with a spicy grippy flair
Maintain sets of 5-10+ unbroken rep
STRETCHING:
1:00 lacrosse ball foot roll/foot
| 0% | | | | 0% |
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