WOD
 | Wed, Mar 18 |  |
 Coach JToday we have 8 minutes of fast transitions, 100 or more total reps, and no rest for the shoulders or grip. |
CrossFit 20260318(Rounds) WARM-UP: 200m walk 10 PVC passthroughs 5 tempo squats (:05 descent/:02 pause) 15 tempo straight-arm pull-downs (light band) 2 sets: 5 PVC overhead squats (:05 descent/:02 pause) 5 kip swings 5 strict pull-ups or jumping chest-to-bar pull-ups WOD MOVEMENT REVIEW & WARM-UP: Chest-to-bars 2 sets: 10 overhead squats – Start with workout loading (light) and build to heavier if desired for the second set WOD: AMRAP x 8mins Rx: STIMULUS 5-8 rounds; advanced athletes could get 11 or more 10 overhead squats (95/65) 5 chest-to-bar pull-ups MODIFICATIONS: -Overhead squats, modify weight first then reps then movement, e.g., range of motion, front squats, back squats -Chest-to-bar pull-ups, modify reps, e.g., 3 then movement, e.g., pull-ups, jumping chest-to-bar pull-ups, ring rows STIMULUS NOTES: 5-8 rounds; advanced athletes could get 11 or more Expect this workout to challenge midline, legs, and shoulder stability, especially further in Unbroken overhead squats; most sets in :20-:30 Chest-to-bar pull-ups in :15-:45 and 1-2 sets ACCESSORY + STRETCHING: 3-3-3-3 reps: Single-arm dumbbell overhead squats, right Single-arm dumbbell overhead squats, left – Rest as needed between sets 2 sets: :30 banded lat stretch (each) :30 pigeon stretch (each)
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