WOD
 | Sun, Sep 1 2024 |  |
| Pullup Program 20210112 | CrossFit 20240901 |
Pullup Program 20210112
(Check In)
Warmup
Reverse Snow Angels
Ring Rows
Thoracic Spine Stretch
4 Rounds
- 30 Sec Hollow Hold
- 30 Sec Bar Hang
(or as long as possible)
3 Rounds
- 5-7 Seated (assisted) Pullups 2111
(any grip allowed)
rest 2 mins and 10 Pushups between sets
If you can do strict pullups then 5-4-3-2-1
Finisher
3 x 20 Banded Lat Pull Downs
| 0% |  | |  | 0% |
| Carlos | Yes | | | Julie A | Yes | | | Gayle | Yes | | | Coach J | Yes | |
|
CrossFit 20240901
(Time)
WELCOME TO BRING A FRIEND WEEK and Welcome to September! This month, we honor individuals who lost their lives in the line of duty.
WARM-UP:
200m walk
2 sets:
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
100m jog
SKILL/STRENGTH: 4 sets
6 alternating Turkish get-ups
– Rest 1:00 between sets
– Use a single DB
– *BAF = 4 and unweighted
WOD: For time
Rx:
STIMULUS 6:00-9:00
30 Russian KB swings (53/35)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
SCALING OPTIONS:
-Russian KB swings, reduce weight first (moderate), then reps
-Russian KB swings, scale movement to KB deadlifts
-Double-unders, reduce reps first, then single-single-double, DU attempts, single-unders, or line hops
STIMULUS NOTES:
Time cap: 11:00
Russian swings in 1:00-1:30 and 3 sets or less each round
Double-unders in 1:30-3:00 each round
STRETCHING:
1:00 foam roll upper back
1:00 calf wedge stretch/side
| 0% | | | | 0% |
| Julie A | 6:37 | 25/singles | | Gayle | 6:47 | 25/singles | | Natalie | 7:12 | 20/dubs | | Coach B | 7:47 | 26/100 dubs | | Coach E | 9:30 | 150/100 dubs/35# | | Carlos | 10:23 | Singles/53 |
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