WOD

Fri, Jan 9

Coach J

Let's get upside down!!!

We'll work on gymnastics skills today, and couple that with bodyweight movements for today's 90 sec on, 90 sec off interval workout.

Should be fun!!!



Welcome: Eric S
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20260109🎉Resolution reset 2026 🎉

CrossFit 20260109


(Reps)
WARM-UP:
200m walk
3 sets:
200m run
:20 seated pike stretch
5 sit-ups
:20 Superman hold
5-10 scap pull-ups
10 walking lunges

WOD MOVEMENT REVIEW & WARM-UP:
Handstand walk & Knees-to-elbows

WOD: 3 rounds:
Rx:
STIMULUS

On a 1:30 clock:
Handstand walk (50 ft)
Max-reps knees-to-elbows

1:30 rest

On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges

1:30 rest

MODIFICATIONS:
-Handstand walk, modify distance first then movement, e.g., 20 alternating shoulder taps or bear crawl
-Knees-to-elbows, modify reps first then movement, e.g., knees-to-chest or hanging knee raises

STIMULUS NOTES:
Bodyweight couplet intervals
6+ knees-to-elbows/round
10+ walking lunges/round
Handstand walks in 1:00 or less
:30+ to perform max knees-to-elbows or lunges in each interval

ACCESSORY + STRETCHING:
3 sets:
10 ATY raises
20 banded pull-aparts

1 set:
1:00 child’s pose
1:00 banded shoulder stretch/arm

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1st102 RxNicole Fri, Jan 9, 2026
2nd136 Cassy Fri, Jan 9, 2026
3rd122 Kathleen Fri, Jan 9, 2026
1st157 Patrick Fri, Jan 9, 2026
2nd112 Josh Fri, Jan 9, 2026
3rd77 Joe K Fri, Jan 9, 2026

Nicole102 Rx
Patrick157
20 HSST
Cassy136
M
Kathleen122
M
Josh112
M
Holly108
scaled
Coach B98
Rx w/ HS practice
Joe K77
scaled
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