WOD
 | Thu, Nov 7 2024 |  |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20241107 | Max Double-Unders | Active Walking Outdoors |
CrossFit 20241107(Reps) WARM-UP: 200m walk 10 ring rows 10 unweighted good mornings 10 alternating Spiderman stretches 20 jumping jacks 10 kip swings 10 kettlebell deadlifts 10 alternating Samson stretches 30 single-unders 5 kipping pull-ups or jumping pull-ups 10 kettlebell bent-over rows 10 alternating Cossack squats 200m jog BENCHMARK SKILL: -Number of consecutive Double-Unders without stopping Rx2 Single-Unders – Put score under 'Max Double-Unders' Tab WOD: 4 rounds for reps Rx: STIMULUS see STIMULUS NOTES 1:00 KB swings (53/35) 1:00 double-unders 1:00 pull-ups 1:00 rest MODIFICATIONS: -KB swings, modify weight to something can do 15 or more unbroken reps -Double-unders, modify to DU attempts, or singles -Pull-ups, modify to assisted or ring rows STIMULUS NOTES: 15-30 KB swings each minute 5-100 double-unders each minute 5-20 pull-ups each minute STRETCHING: 200m recovery walk 1:00 calf stretch/side
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Cardio
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