WOD
 | Mon, Jun 10 2024 |  |
| CrossFit 20240610 | Home WOD 20240610 | Upper Body Strength 20240610 |
CrossFit 20240610
(Time)
WARM-UP:
200m walk
2 sets:
:45 row (bike or jump)
6 alternating Samson stretch lunges
10 step-ups
5 med-ball squats
5 wall-balls
WOD WARM-UP:
Find deadlift weight
WOD: 5 rounds for time
Rx:
STIMULUS 15:00-25:00
440m row
10 box jumps (30/24)
10 deadlifts (275/185)
10 wall-balls (20/14)
– 25:00 time cap
SCALING OPTIONS:
Row distance (2:15 or less)
Box height, e.g., 24/20 or 16/12
Deadlift weight, 50% - 70% of 1RM
Wall-ball weight, 14/10 or 10/8
STIMULUS NOTES:
Rows in 2:15 or less
Deadlifts in unbroken sets of 3 or more
STRETCHING: 2 sets
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
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| 1st | 23:51 | Erandi Mon, Jun 10, 2024 | | 2nd | 24:43 | Chloe Mon, Jun 10, 2024 | | 1st | 24:25 Rx | Coach C Mon, Jun 10, 2024 | | 2nd | 23:00 | Aaron D Mon, Jun 10, 2024 | | 3rd | 25:00 | Matt Mon, Jun 10, 2024
James H Mon, Jun 10, 2024 |
| Coach C | 24:25 Rx | | | Carsyn | 22:33 | 75# | | Aaron D | 23:00 | 165#, 14# | | Erandi | 23:51 | 95# | | Daniel O | 24:40 | 115# | | Chloe | 24:43 | 95#, 20 inch, 10# | | James H | 25:00 | 165# | | Joanie | 25:00 | 105# | | Gayle | 25:00 | 4 rounds, 85# | | Desmond | 25:00 | 125#, 20 inch | | Matt | 25:00 | 135#, 14# |
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Home WOD 20240610
(Time)
WARM-UP:
200m walk
2 sets:
:45 row (bike or jump)
6 alternating Samson stretch lunges
10 step-ups
5 med-ball squats
5 wall-balls
WOD: 5 rounds for time
440m run
10 broad jumps (4/3 ft)
10 double-dumbbell deadlifts (50/35)
10 single-arm dumbbell thrusters (50/35)
– 25:00 time cap
– Use one dumbbell for the thrusters; switch arms as needed
SCALING OPTIONS:
Broad jump distance
Deadlift weight
Thruster weight
STRETCHING: 2 sets
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
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Upper Body Strength 20240610
(Check In)
200m walk
-15 forward arm circles
-15 backward arm circles
-15 shoulder shrugs
-20 jumping jacks
-10 banded shoulder press
-10 pvc pass-throughs
-10 around the world
Strict Press:
-1 set x 10 reps @ bar
-3 sets x 12 reps @ 60%-70%
-1 set x 15 reps @ 50%
Superset 1: 3 rounds
-10 reps barbell curls
-6 reps strict pull-ups
Superset 2: 3 rounds
-100m kettlebell overhead carry (53/35)
-:45 sec high plank
Finisher:
-Push-up pyramid
Stretching:
-:60 cross-body shoulder stretch
-:60 tricep stretch
-:60 child's pose
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| Coach A | Yes | | | Tony | Yes | | | Coach J | Yes | |
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