WOD
 | Sun, Oct 13 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20241013(Reps) WARM-UP: 200m walk 25 ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 200m row (or substitution - moderate pace) 3 rounds: 5 scap pull-ups :10 hollow hold on the pull-up bar 10 air squats 200m row (or substitution - fast) SKILL/STRENGTH: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) WOD: For max reps Rx: STIMULUS 90-150 reps AMRAP 5: 50 air squats Max chest-to-bar pull-ups AMRAP 3: 30 box step-ups (24/20) Max toes-to-bars AMRAP 1: Max-distance row – 10 m = 1 rep MODIFICATIONS: -Air squats, modify reps, e.g., 30, 20 -Chest-to-bar pull-ups, modify movement, e.g., chin-over-bar pull-ups or ring rows -Box step-ups, modify height and/or reps, e.g., 20 -Toes-to-bars, modify movement, e.g., kipping knee raises or hanging knee raises -Row, modify to bike, run (jump-singles) – Score is total pull-ups, toes-to-bars, and converted distance rowed STIMULUS NOTES: Proceed through each AMRAP with no rest between 45+ pull-ups 20-40 toes-to-bars 200-300m row (20-30 reps) STRETCHING: 1:00 couch stretch/leg :30 thread the needle/side
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