WOD
 | Fri, Jan 30 |  |
 Coach JToday we have a good test of midline stability and endurance under load. Rowing, situps and DB Snatches all have movement interference which will test your overall fitness level. 🩺 |
| Most Recent Benchmark: Max Strict Pullups on Jan 30, 2026 (1 day ago) |
| CrossFit 20260130 | Max Strict Pullups | 🎉Resolution reset 2026 🎉 |
CrossFit 20260130(Time) WARM-UP: 200m walk 250m row 5 unweighted windmills, left Single-arm dumbbell overhead carry, left (50 ft) 5 unweighted windmills, right Single-arm dumbbell overhead carry, right (50 ft) 10 good mornings 10 air squats 5 dumbbell windmills, left Single-arm dumbbell overhead carry, left (50 ft) 5 dumbbell windmills, right Single-arm dumbbell overhead carry, right (50 ft) 10 dumbbell goblet good mornings 10 dumbbell goblet squats SKILL: Pre- and post-workout accessory 2 sets: :15-:20 bar hang 2 sets: 10 hang scap retractions 1 set: Max-rep strict pull-ups – Perform one set before and one set after the workout WOD MOVEMENT REVIEW & WARM-UP: Dumbbell snatch WOD: 3 rounds for time Rx: STIMULUS 13:00-18:00 500/400-m row 40 AbMat sit-ups 30 alternating DB snatches (50/35) MODIFICATIONS: -Modify distance and reps first to allow for consistent sets throughout the workout -DB snatches, modify weight to complete in 2:00 or less STIMULUS NOTES: 13:00-18:00 Row in 1:45-2:15 Sit-ups in 2:00 or less Dumbbell snatches in 2:00 or less This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate ACCESSORY + STRETCHING: 1 set: Max strict pull-ups 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg :30 cobra stretch
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Pullups and MUs
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