WOD
 | Mon, Mar 30 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday’s workout is made up of four back-to-back Tabatas (20 sec on, 10 sec off) with bodyweight movements. We'll be looking for 8-20 reps per interval as a stimulus. |
 | Gymversary: Triston(4) |
| CrossFit 20260330 | Upperbody Strength 20260330 | Other Results |
CrossFit 20260330(Reps) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :30 jumping jacks 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 10 unweighted good mornings 20 walking lunges :30 up-downs 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs WOD MOVEMENT REVIEW & WARM-UP: :20 air squats :20 rest :20 push-ups 1:00 rest :20 AbMat sit-ups :20 rest :20 walking lunges – Use workout variations WOD: For reps Rx: STIMULUS 8-20 reps per interval Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges – Each Tabata is 8 rounds of :20 of work and :10 of rest MODIFICATIONS: -Reduce working time on each movement as needed -Air squats, modify range of motion -Push-ups, modify movement, e.g., knees, box, wall -AbMat sit-ups, modify movement, e.g., plank holds -Walking lunges, modify range of motion then movement, e.g., low-box or plate step-ups STIMULUS NOTES: 256-640 reps; 8-20 reps per interval All-out effort at the start of each Tabata; hang on as long as possible ACCESSORY + STRETCHING: Accumulate: 30 alternating arm extensions to the side 30 alternating arm extensions, overhead :30 foam roll quad/leg 1:00 sit and reach :30 pec stretch/side
|
|
|
