WOD
 | Tue, Mar 31 |  |
 Coach BToday's workout is a triplet that will tax your overall conditioning with movements that are redundant in their functions, and will place a significant demand on your posterior chain and grip. For 3 rounds you'll start with a run then come in and complete kettlebell snatches then swings. Your goals today: |
| CrossFit 20260331 | Strength + Skill 20260331 |
CrossFit 20260331(Time) WARM-UP: 200m walk :30 alternating hamstring scoops 10 kettlebell sumo deadlifts 200m run, slow 10 kettlebell sumo deadlifts 200m run, faster 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100m run – Practice maintaining a figure-4 body position on each run WOD MOVEMENT REVIEW & WARM-UP: KB snatches + swings 2 sets: 100m run 3 single-arm KB swings + 3 KB snatches, right arm then left arm 5 kettlebell swings – Use a light to moderate weight on the first round – Use the intended workout weight on the second round Run Test: 400m run – or workout variation WOD: 3 rounds for time Rx: STIMULUS 10:00-14:00 400m run 30 KB snatches (53/35) 20 KB swings (53/35) MODIFICATIONS: -Run, modify distance to complete in 1:30 - 2:00 -Kettlebell snatch, modify load first then reps, then movement, e.g., KB swings, dumbbell snatches -Kettlebell swing, modify load first then reps, then movement, Russian KB swings, kettlebell deadlifts STIMULUS NOTES: Time cap 16:00 Intentional grip and posterior chain interference Go hard on the run efforts Switch hands on the snatches as needed Go unbroken for as long as possible STRETCHING: 2 sets: 1:00 hamstring stretch/leg 1:00 foam roll calves 1:00 forearm stretch
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