WOD
 | Fri, Jul 26 2024 |  |
 | Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240726(Time) WARM-UP: 200m walk Partner 1: 100m run Partner 2: power single-unders – Then switch Together: 8 burpees at the same time Partner 1: 100m run Partner 2: single-single double – Then switch Together: 10 burpees at the same time Partner 1: 100m run Partner 2: double-unders – Then switch Together: 12 burpees at the same time WOD REVIEW: Pistol Squats PARTNER WOD FRIDAY!: 5 rounds for time Rx: STIMULUS 22:00-30:00 (Time Cap: 30:00) 60 double-unders, each at the same time 50 burpees, total at the same time 400m run, together 30 alternating pistol squats, split reps as needed with partner SCALING OPTIONS: -Jump Rope, e.g., power singles, singles -Burpees, reduce reps, e.g., 40 -Burpees, e.g., up-downs -Run, reduce distance, e.g., 300m, rucking (split distance in 1/2) -Pistol squats, e.g., walking lunges STIMULUS NOTES: 30:00 time cap Double-unders in :30-1:00 Burpees in 1:00-1:45 Runs in 1:30-2:15 Single-leg squats in 1:00-2:00 No more than 6:00 per round, finish the first few rounds in under 5 minutes each Partners only start once both are at that movement station Fast pace for a sustained duration rather than long, slow, and sluggish STRETCHING: 200m cooldown walk :30 foam roll t-spine :30 calf stretch /leg :30 couch stretch /leg :30 cross body arm stretch /arm
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