WOD
 | Thu, Apr 2 |  |
 Coach BWe have a WOD for you today that will test your hip hinging - with rowing and toes-2-bar you'll get plenty of that! Today you'll aim to complete the 1,000m row in under 4:30 and the 500m row in under 2:15. If you are past the intended time domains, get off the rower anyway to move onto the toes-to-bars or variation. Today should be a little uncomfortable but as I always say, 'do hard things, don't die'! |
| CrossFit 20260402 | Strength + Skill 20260402 |
CrossFit 20260402(Time) Welcome to April! This month, we’ll focus on endurance and stamina. Expect to see efforts and skill work that will not only aid in building endurance and stamina, but also contribute to preparing for Murph next month. WARM-UP: 200m walk 200m row, easy 10 hamstring kick-ups/side 10 alternating straight-leg V-ups/side 200m row, moderate 10 kettlebell suitcase deadlifts/side 10 leg lifts over the kettlebell/side 200m row, hard 10 alternating Samson stretch 10 kettlebell assisted tuck-ups WOD MOVEMENT REVIEW & WARM-UP: Rowing + Toes-2-Bar WOD: For time Rx: STIMULUS 10:00-14:00 1000m row 50 toes-to-bars 500m row 25 toes-to-bars MODIFICATIONS: -Row, modify distance -Toes-to-bars, modify reps then movement, e.g., knees to armpits, hanging leg raises, lying leg raises, V-ups, sit-ups STIMULUS NOTES: Time cap 16:00 First row in under 4:30; 2nd row in under 2:15 Hip flexor and grip interference between the rower and the toes-to-bars Toes-to-bars in small sets with short rest breaks; set of 50 in under 5:00 and set of 25 in under 2:30 ACCESSORY + STRETCHING: 3 sets: 10-15 GHD hip or back extensions 1:00 upward dog 10 alternating scorpion stretches 1:00 hamstring stretch/side
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