WOD
 | Mon, Nov 25 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 (4 days ago) |
| CrossFit 20241125 | Upper Body Strength 20241125 | Active Walking Outdoors |
CrossFit 20241125(Rounds) WARM-UP: 200m walk 2:00 row, bike, jump or run 10 alternating Samson stretches 10 overhead squats 10 sit-ups 10 good mornings 10 pull-ups 10 ring dips SKILL/STRENGTH: 3 rounds 5 back squats – Start with an empty barbell and add 5-10 pounds each set. Every 3:00 for 5 sets: 3 back squats WOD: AMRAP x 8mins Rx: STIMULUS 4-7 rounds 20 sit-ups 20 KB goblet squats (53/35) MODIFICATIONS: -Sit-ups, modify reps first, then movement, e.g., foot anchored -KB goblet squats, modify weight to something can complete in no more than 1:15, then scale reps or movement, e.g., air squats STIMULUS NOTES: 4-7 rounds Sit-ups in :40-1:10 Squats in :30-1:15 Simple couplet with moderate-volume rounds; athletes should hold a fast pace for multiple rounds before slowing down :70-2:25 per round STRETCHING: 1:30 pigeon stretch/side
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