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| CrossFit 20240920 | WYK |
CrossFit 20240920(No Results Tracked) WARM-UP: 200m walk :30 Samson stretch/side 200m jog 200m plate run 3 sets: 5 front squats – Build to workout load (5 unbroken reps with sound technique) – Lift every :90 WOD REVIEW Hero WOD honoring Army Pfc. Jacob H. “Wyk” Wykstra BENCHMARK HERO WOD 'WYK': For time Rx: STIMULUS 20:00-30:00 5 rounds 5 front squats (225/155) 5 rope climbs (15 ft) 400m run with a plate (45/25) – *30:00 time cap* Rx2 5 front squats (155/105) 4-5 rope climbs (12 ft) 400m run with a plate (25/15) Rx3 5 front squats (75/55) 5 rope lowers 300m run with a plate (15/10) – Put score under 'WYK' tab MODIFICATIONS: -Front squats, weight that allows to complete 5 unbroken reps with sound technique -Rope climbs, modify to 1/2 rope climbs (use 15ft rope) -Run, modify to ruck -Modify load, distance, and/or volume to complete 2 rounds in under 10 minutes -Modify rope climb reps and then height -Modify plate run load and then distance STIMULUS NOTES: *30:00 time cap* Front squats in :20-1:00, including transitions Rope climbs in 1:00-2:00 Runs in 2:00-3:00 6:00 or less per round Take the bar from the floor STRETCHING: 1:00 foam roll quadriceps/leg 1:00 foam roll hamstrings/leg
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