WOD
 | Sun, Sep 22 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20240922 | Pullup Program 20201215 | Max Strict Pullups |
CrossFit 20240922(Reps) WARM-UP: 200m walk 2 sets: :20 jumping jacks :20 mountain climbers :20 Abmat sit-ups :20 up-downs :20 jump squats SKILL/STRENGTH: Every 2:00 for 5 sets 1 shoulder press 3 push jerks – Build in load if the technique is sound WOD: AMRAP x 12mins Rx: STIMULUS Finish the round of 18+ (63 reps each) 3-6-9-12… etc. AbMat sit-ups Push jerks (115/75) MODIFICATIONS -AbMat sit-ups, modify movement to work around limitations -Push jerks, modify weight to light-to-moderate allowing to perform at least 5 unbroken reps STIMULUS NOTES: Finish the round of 18+ (63 reps each) Light-to-moderate push jerks in sets of 5+ STRETCHING: 1:00 cobra stretch 1:00 active child's pose
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Pullups and MUs
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