WOD
 | Mon, Sep 30 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240930 | Upper body strength 20240930 |
CrossFit 20240930(Time) WARM-UP: 200m walk :30 jumping jacks 10 ring rows 10 push-ups to down dog 10 alternating Spiderman stretches :30 single-unders 10 kip swings 10 shoulder presses (PVC or empty barbell) 10 alternating lunges :30 double-unders 10 kipping pull-ups or jumping pull-ups 10 shoulder presses (PVC or empty barbell) 10 alternating double-dumbbell front-rack lunges WOD REVIEW & WARM-UP WOD: Every 5:00 for 5 rounds Rx: STIMULUS 2:00-3:00 per round 50 double-unders 10 kipping pull-ups 10 push jerks (155/105) Alternating double-dumbbell front-rack lunges (50 ft) (50/35) – Rest with the remaining time in the intervals – Score is slowest round MODIFICATIONS: -Double-unders, reduce reps and/or modify to single unders, something can complete in :30 or less, e.g. 25 reps -Kipping pull-ups, first reduce reps to 5 then modify movement to jumping pull-ups or ring rows -Push jerks, moderate weight 50-65% of 1RM with unbroken reps -Dumbbell front-rack lunges, modify weight to challenging but manageable or unweighted walking lunges STIMULUS NOTES: 2:00-3:00 per round Sprint-style effort 2:00-3:00 of rest per set Try to perform each movement unbroken STRETCHING: 1:00 foam roll quad/leg 1:00 foam roll lats/arm
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