WOD

Sun, Jul 6 2025

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 202507062025 0706 strength training w coach EOther ResultsAre you staying hydrated?

CrossFit 20250706


(Time)
WARM-UP:
200m walk

AMRAP x 5mins
100m shuttle run
10 banded pull-aparts
10 banded pass-throughs
10 banded shoulder press
– Shuttle run is 25m out and back twice

AMRAP x 5mins
50 single-unders
10 banded face pulls
10 banded pass-throughs
10 banded pull-aparts to waist level

WOD WARM-UP: 5 sets
3 overhead squats
– Lift every 1:30
– Start with an empty bar and build to workout load

WOD: For time
Rx:
STIMULUS 4:00-8:00
15-12-9-6-3
Box jumps (30/24)
10-8-6-4-2
Overhead squats (155/105)

MODIFICATIONS:
-Box jumps, modify height first to maintain jump stimulus, then reps
-Overhead squats, modify weight, then movement, e.g., front squats

STIMULUS NOTES:
4:00-8:00
High box jumps that offer a challenge but still allow for consistent movement.
Moderate-to-heavy overhead squats in 1-2 sets.
Lower-body fatigue from the squats will make the box jumps more challenging

SKILL/STRENGTH: 2 sets
3 Turkish get-ups/side
– Rest as needed between sets
– Athlete’s choice of load

STRETCHING:
:45 foam roll calves/side
1:00 foam roll upper back

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1st5:43 Coach B Sun, Jul 6, 2025
2nd5:54 Kelly Sun, Jul 6, 2025
3rd7:42 Rosie Sun, Jul 6, 2025
1st6:55 Joe K Sun, Jul 6, 2025
2nd7:13 Coach J Sun, Jul 6, 2025

Coach B5:43
M
Kelly5:54
M
Joe K6:55
M
Coach J7:13
95#
Rosie7:42
M
Natalie7:59
55#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)