WOD
 | Mon, Sep 2 2024 |  |
| CrossFit 20240902 | LOREDO | Upper body strength 20240902 |
CrossFit 20240902
(No Results Tracked)
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:
:20 jumping jacks
10 unweighted good mornings
10 forward lunges
5 push-ups, slow (scale to knees)
5 push-ups, fast (scale to knees)
WOD REVIEW & WARM-UP
LOREDO: Hero workout in honor of U.S. Army Staff Sergeant Edwardo Loredo
HERO BENCHMARK WOD: 6 rounds for time
Rx:
STIMULUS 20:00-30:00
24 air squats
24 push-ups
24 walking lunge steps
400m run
Rx2
18 squats
18 push-ups
18 walking lunge steps
400m run
Rx3
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400m run
– Put score in LOREDO tab
SCALING OPTIONS:
-Walking lunge steps, scale movement to forward lunges*
-Run, scale distance to shorter distance run, or 1,250m Bike, or 500m row*
*BAF recommended!
STIMULUS NOTES:
20:00-30:00
Each round in 5:00 or less
STRETCHING:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
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LOREDO
(Time, Rx2, Rx3,  Hero WODs)
LOREDO: Hero workout in honor of U.S. Army Staff Sergeant Edwardo Loredo
HERO WOD: 6 rounds for time
Rx:
STIMULUS 20:00-30:00
24 air squats
24 push-ups
24 walking lunge steps
400m run
Rx2
18 squats
18 push-ups
18 walking lunge steps
400m run
Rx3
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400m run
STIMULUS NOTES:
20:00-30:00
Each round in 5:00 or less
| 0% | | | | 0% |
| 1st | 28:55 Rx | Donna Mon, Sep 2, 2024 | | 2nd | 32:17 Rx | Amelia Mon, Sep 2, 2024 | | 3rd | 30:21 Rx2 | Coach E Mon, Sep 2, 2024 | | 1st | 24:20 Rx3 | Carlos Mon, Sep 2, 2024 | | 2nd | 24:35 | Matt Mon, Sep 2, 2024 | | 3rd | 33:10 | Coach C Mon, Sep 2, 2024 |
| Donna | 28:55 Rx | 1st Down by 20 secs. 2 years ago. Ugh! | | Amelia | 32:17 Rx | 2nd | | Kailey | 29:21 Rx2 | 5 rounds | | Coach E | 30:21 Rx2 | 3rd | | Wayne | 19:52 Rx3 | | | Gayle | 24:14 Rx3 | | | Carlos | 24:20 Rx3 | 1st 5 rounds | | Julie A | 23:46 | 4th Rx2 reps, 300/200m | | Matt | 24:35 | 2nd 5 rounds @ Rx2 | | Sheridan | 24:38 | Rx2 reps, 200m | | Tracy L | 25:15 | 18 reps, 300m | | Coach A | 30:00 | 5th 5 rounds @ Rx2 | | Coach C | 33:10 | 3rd Amrap each round |
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Upper body strength 20240902
(Check In)
200m walk
2 rounds:
-100m run
-7 Bodyweight good morning
-7 Air squat
-7 Pass-throughs with pvc or a band
-7 Band pull-aparts
-14 Banded bicep curl
--Then--
:30 wall bicep stretch
:30 bottom of the dip hold
:30 dead hang
Bench Press:
-4 sets x 5 reps @ 80%
-1 set x max reps @ 80%
5 rounds for time:
-12 Double dumbbell seated bicep curl
-9 Bent over reverse fly
-6 Double dumbbell hammer curl
-3 Supinated bent over row
*Rest 1 min
Finisher:
!Thunderstruck pull ups!
Stretching:
:30 child pose
:30 scorpion
| 0% | | | | 0% |
| Coach A | Yes | | | Julie A | Yes | | | Carlos | Yes | | | Tracy L | Yes | | | Coach J | Yes | | | Phil | Yes | |
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