WOD
 | Fri, Dec 27 2024 |  |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20241227(Rounds) WARM-UP: 200m walk :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overheads with a plate 5 inchworm + push-ups 3 back scales/leg 3 partial range of motion wall walks 3 back scales/leg :30 wall-facing handstand hold 3 back scales/leg 3 wall walks (modify as needed) SKILL/STRENGTH: EMOTM x 8mins 1 deadlift – Build to a heavy single WOD: AMRAP x 8mins Rx: STIMULUS 8+ rounds 2 wall walks 2 deadlifts (315/205) MODIFICATIONS: -Wall walks, modify movement, e.g., partial ROM, inch-worms -Deadlifts, modify weight to 75-80% of 1RM (weight should be challenging but able to maintain technique) STIMULUS NOTES: 8+ rounds; advanced athletes could get upward of 16+ rounds Deadlifts should feel heavy and will likely need to be performed in singles Rest :10 or less between reps STRETCHING: 3 sets :30 couch stretch/side :30 foam roll upper back :30 foam roll lats/side
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