WOD

Tue, Apr 8 2025

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CrossFit 20250408Bar Muscle Up Class 2025 0408Other ResultsSTAY HYDRATED

CrossFit 20250408


(Weight)
WARM-UP:
200m walk
2:00 bike, row, jog, or jump
10 unweighted single-leg deadlifts
10 alternating Cossack squats
6 alternating Samson stretches
10 KB single-leg deadlifts
10 alternating shoo-the-turtles
6 alternating scorpion stretches

2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

WOD WARM-UP: 4 sets
3 deadlifts
– Lift every 2:00
– Build up to starting weight

HEAVY DAY! WOD: For load:
Deadlift
5-5-5-5-5
– Beginning the first set at 65% or higher of 1-RM
– Lift every 3:00

MODIFICATIONS:
Athletes should only lift as much as capacity and mechanics allow

STIMULUS NOTES:
Heavy day relative to each athlete's capacity
Lift the same challenging load across all sets OR increase loading across as many sets as possible while maintaining safety and proper mechanics

STRETCHING:
1:00 pigeon pose/leg
:30 standing hamstring stretch/side

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1st205 RxErandi Tue, Apr 8, 2025
Julie A Tue, Apr 8, 2025
2nd195 RxCoach E Tue, Apr 8, 2025
3rd135 RxChloe Tue, Apr 8, 2025
1st325 RxCoach C Tue, Apr 8, 2025
2nd285 RxBrice Tue, Apr 8, 2025
3rd245 RxAaron D Tue, Apr 8, 2025

Coach C325 Rx
Brice285 Rx
Aaron D245 Rx
Perry225 Rx
Coach J225 Rx
Julie A205 Rx
Erandi205 Rx
Coach E195 Rx
Edouard185 Rx
Sheridan150 Rx
Chloe135 Rx
Joanie125 Rx
Natalie125 Rx
Rosie85 Rx
Kelly85 Rx
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