WOD
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| CrossFit 20240730 | Max L-Sit (Parallettes) |
CrossFit 20240730(Reps) General Warmup 200m Walk Plank Tap Relay Game 1 set: Max-effort L-sit hold – Rest as needed. 2 sets: L-sit hold for 50% of your max-effort – Rest as needed. WOD Prep: 3 sets: :20 plank hold :20 single-dumbbell box step-ups :20 deadlifts – Rest 1:00 between sets. – Build to workout load. WOD: 4 rounds for reps: INTENDED STIMULUS - :30 or more of plank holds each minute. - 12-20 dumbbell box step-ups each minute without putting the dumbbell down. - 10-20 deadlifts each minute in sets of 3 or more. Rx - 1:00 plank hold - 1:00 single-DB box step-ups (24/20)(50/35) - 1:00 deadlifts (225/155) (No rest between rounds) STIMULUS NOTES: - every 2 secs in plank = 1 rep - Intermediate athletes who are looking to get stronger should use heavier loading for the deadlifts as long as technique is sound. You'll get fewer reps, but this is a good workout to practice using a heavier load - use the last :05-:10 of each minute to transition to the next station. SCALING OPTIONS: - Plank on knees or elevated platform - Box Step-ups: reduce weight, use lower box height - Deadlifts: reduce the load STRETCH 1:30 couch stretch /leg
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Gymnastics
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