WOD
 | Mon, Mar 16
Today | |
| CrossFit 20260316 | TOPSY | Upperbody Strength 20260316 |
CrossFit 20260316
(No Results Tracked)
WARM-UP:
200m walk
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
:30 row (moderate pace)
10 alternating Spiderman stretches
5 single-arm ring rows/arm
:15 ring dip hold, top
:15 ring dip hold, bottom
:30 row (fast pace)
10 alternating lunges
10 false grip ring rows
10 jumping or foot-assisted ring dips
:30 row (sprint pace)
10 air squats
10 kipping pull-ups or ring rows
10 ring dips
WOD MOVEMENT REVIEW & WARM-UP:
EMOTM x 5mins
1 squat clean
2 thrusters
– Build in load
In honor of McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, who died by suicide on March 8, 2025, after suffering from complex post-traumatic stress
BENCHMARK HERO WOD 'TOPSY':
Rx
STIMULUS 6-10 rounds
AMRAP x 25mins
3 ring muscle-ups
8 thrusters (115/75)
17-cal row
Rx2
3 jumping ring muscle-ups
8 thrusters (75/55)
17-cal row
Rx3
Every 5:00 for 5 sets:
3 low-ring muscle-up transitions
8 thrusters (45/35)
12-cal row
STIMULUS NOTES:
6-10 rounds.
Thrusters in :45-1:00
Ring muscle-ups in :30-:45
Row in 2:00 or less
STRETCHING:
1:00 banded shoulder stretch/arm
1:00 child’s pose
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TOPSY
(Rounds, Rx2, Rx3,  Hero WODs)
In honor of McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, who died by suicide on March 8, 2025, after suffering from complex post-traumatic stress
BENCHMARK HERO WOD 'TOPSY':
Rx
STIMULUS 6-10 rounds
AMRAP x 25mins
3 ring muscle-ups
8 thrusters (115/75)
17-cal row
Rx2
3 jumping ring muscle-ups
8 thrusters (75/55)
17-cal row
Rx3
Every 5:00 for 5 sets:
3 low-ring muscle-up transitions
8 thrusters (45/35)
12-cal row
STIMULUS NOTES:
6-10 rounds.
Thrusters in :45-1:00
Ring muscle-ups in :30-:45
Row in 2:00 or less
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Upperbody Strength 20260316
(Check In)
3 Rounds not for time
-30 Single unders or double unders OR 30s row
-5 Push up
-5 V-up
–Then–
For 2 rounds:
-10 Alternating weighted arm circles (palm up on way up, palm down on way down)
-30s hang from pull up bar OR childs pose
-6 Push press with an empty barbell
-Then-
Build to your first push press working weight using warmup sets of 5-4-3-2-1-1. Start your first working set @ 7-8 RPE and continue to increase the load until you reach 8-9 RPE..
Strength
Barbell Push press
-4 x 2 @ heaviest weight
*Rest 2-4 min between sets.
Workout
Amrap in 15 minutes
-7 Double DB Arnold Press
-7 Dumbbell wrist extensions (per arm)
-7 Double DB Seated dumbbell strict press
-15s Plate pinch @ heaviest weight you can hold for 15s!
*Rest 1 min
**Loading HEAVY: Use weights you could perform 3-5 reps over the requested reps (7) on a fresh set.**
Stretching:
For 1-2 min each
-Doorway chest stretch
-Cobra stretch
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