WOD
 | Fri, Nov 22 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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 | Gymversary: Matt(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20241122 | Active Walking Outdoors |
CrossFit 20241122(Time) WARM-UP: 200m walk 10 alternating Samson stretch/leg 10 ring rows (easy) 10 air squats 10 hollow rocks 100m jog 10 walking lunge steps 5 ring rows (harder) 10 med-ball squats 10 hollow rocks 100m run 10 walking lunge steps 10 ring rows (hardest) or 1-5 strict pull-ups 10 wall-balls 10 V-ups 200m run WOD REVIEW & WARM-UP PARTNER WOD FRIDAY! 3 rounds for time Rx: STIMULUS 9:00-12:00 for each triplet 400m run 30 walking lunges 30 pull-ups (After finishing the first triplet, rest until the 15-minute mark before beginning the second) Start at 15:00 and go to completion: 3 rounds 400m run 20 wall-balls (20/14) 20 toes-to-bars – Run together; split the remaining work evenly – Score is the total combined time of each triplet (without the rest) MODIFICATIONS: -Run, modify to something can complete in 2:30 or less without excessive straining -Walking lunges, modify reps first, then movement, e.g., alternating lunges in place, air squats -Pull-ups, modify reps first, then movement, e.g., assisted, ring rows -Wall-balls, modify reps first, then height, and/or movement, e.g., wall-ball front squats + push presses -Toes-to-bars, modify reps first, then movement, e.g., toes-to-eyes, knees-to-elbows, hanging knee raises, v-ups STIMULUS NOTES: 9:00-12:00 for each triplet Run 1:45-2:00 Lunges & wall-balls :30-1:00 Pull-ups & toes-to-bars :30-1:30 Each round in 4:00 or less STRETCHING: 1:30 couch stretch/leg
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