WOD
 | Sun, Aug 25 2024 |  |
| Pull-up class 20240521 | CrossFit 20240825 |
Pull-up class 20240521
(Check In)
Warmup: 200m walk
2 sets:
10 prone swimmers
30 second banded pullovers from foam roller
30 second arm circles
10 push-up to down dog
Strength:
4x7 horizontal banded pull-ups
4x3 pull-up negatives
Core strength:
20 seconds on 40 seconds off
Alternating movements for 6 minutes
Hollow hold with band under back
Arch hold with overhead band tension
Grip Finisher: Accumulate 2 minutes in active hang
Mobility:
1 minute seal pose
1 minute/side lacross ball to anterior shoulder
| 0% |  | |  | 0% |
| Joe K | Yes | | | Carlos | Yes | | | Aaron D | Yes | | | Coach J | Yes | |
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CrossFit 20240825
(Time)
WARM-UP:
200m walk
30 mountain climbers
10 alternating shoo-the-turtles
5 plank to down dog stretch
10 alternating plank reach-throughs
5 plank to down dog stretch
30 plank jacks
10 alternating reverse lunges
10 alternating V-ups
10 up-downs
30 high knees (in place)
30 butt kickers (in place)
10 air squats
10 AbMat sit-ups
10 burpees
WOD REVIEW & WARM UP
WOD: For time
Rx:
STIMULUS 10:00-18:00
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats
SCALING OPTIONS:
-Burpees and AbMat sit-ups, scale reps to something can complete in 1:90
-Burpees, scale movement to up-downs or plank shoulder taps
STIMULUS NOTES:
Time cap: 20:00
10-20 burpees/minute pace
20-30 sit-ups/minute pace
Air squats in :10-:20
At 3-minute mark and haven’t started the sit-ups, reduce the burpee volume
STRETCHING: 2 sets
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
| 0% | | | | 0% |
| 1st | 7:23 | Coach B Sun, Aug 25, 2024 | | 2nd | 9:23 | Coach E Sun, Aug 25, 2024 | | 3rd | 11:53 | Natalie Sun, Aug 25, 2024 | | 1st | 9:24 Rx | Coach J Sun, Aug 25, 2024 | | 2nd | 9:20 | Carlos Sun, Aug 25, 2024 | | 3rd | 10:24 | Matt Sun, Aug 25, 2024 |
| Coach J | 9:24 Rx | | | Coach B | 7:23 | 15b/30s | | Carlos | 9:20 | 10 burpees/20su | | Coach E | 9:23 | Updowns | | Matt | 10:24 | 15/30 | | Natalie | 11:53 | 20/40 | | Maria | 12:30 | 15 up down/35 sit |
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