WOD
 | Wed, Nov 20 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 20241120 | Active Walking Outdoors |
CrossFit 20241120(Time) WARM-UP: 200m walk :30 single-unders 10 alternating Spiderman lunges 10 plank hold to downward dog 10 up-downs (slow) 10 alternating Samson lunges 10 dead bugs :30 single-single-double-unders (or attempts) 10 push-ups from the knees 10 alternating scorpion stretches 10 air squats 10 push-ups 10 sit-ups :30 jump rope (workout variation) 400m run SKILL/STRENGTH: 5 sets for load 5 strict weighted pull-up – Pause with your chin over the bar for :01 – Modify movement to ability, e.g., strict banded pull-ups with the thinnest band possible WOD: 3 rounds for time Rx: STIMULUS 9:00-15:00 50 double-unders 40 sit-ups 30 push-ups 20 pistol squats MODIFICATIONS: -Double-unders, modify volume first, e.g., 40, 30, then modify to single unders -Sit-ups, modify movement to keep a steady pace, e.g., feet-anchored sit-ups or dead bugs -Push-ups, modify movement to keep 15 reps per round, e.g., band-assisted or hand-elevated push-ups -Pistol squats, modify movement, e.g., band-assisted, ankle-hooked, or reverse lunges STIMULUS NOTES: Time cap 17:00 Double-unders in :30-1:00 Sit-ups in 1:00-1:30 Push-ups in :45-1:30 Single-leg squats in :30-1:00 No more than 5:00 each round Advanced athletes who expect to be able to complete this workout unbroken can increase double-under volume STRETCHING: :30 standing bent-arm pec stretch/side :30 calf wedge stretch/side
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