WOD
 | Mon, Apr 6 |  |
 Coach J
Today's workout aligns squarely with this month's focus of endurance and stamina. Get ready for a high-rep, grippy workout today with running, Pullups and deadlifts!
The deadlifts are light, but the volume will fatigue your posterior chain, making the last run effort extra spicy. The fun part of this workout is you can partition the pullups and deadlifts however you like.
Congratulations to coach Anna for 4 years at CrossFit Allure. Happy Gymversary!!!
And congratulations to Coach Emily, coach Brooke, and coach Anna for achieving their CrossFit level 2 coaching certificate this past week!!! 👏
Coach B
🤗
|
 | Gymversary: Coach A(4) |
| CrossFit 20260406 | Upperbody Strength 20260406 | 5 Rep Max Bench Bench Press |
CrossFit 20260406
(Time)
WARM-UP:
200m walk
Buttkickers
High knees
Lateral shuffles
4 shuttle runs
– Each movement is 25 ft down and back.
20 air squats
15 scap pull-ups
10 burpees
WOD MOVEMENT REVIEW & WARM-UP:
2 sets:
10 deadlifts
200m run
– Build in load to workout weight
WOD: For time
Rx:
STIMULUS 15:00-20:00
800-m run
80 pull-ups
80 deadlifts (135/95)
800-m run
– Partition the pull-up and deadlift reps any way
MODIFICATIONS:
-Run, modify distance, to complete in 3:30-4:30
-Deadlifts, modify weight first then reps
-Pull-ups, modify reps first then movement, e.g., jumping pull-ups, ring rows
STIMULUS NOTES:
Time cap 22:00
Longer, grippy grind; athlete's choice of rep partitioning
Deadlifts and pull-ups in sets of 8+ throughout
Each run effort between 3:30-4:30
STRETCHING:
200m recovery walk
:30 forearm stretch/side
:30 banded lat stretch/side
1:00 cat-cow
| 0% |  | |  | 0% |
| 1st | 17:43 | Kelly Mon, Apr 6, 2026 | | 2nd | 18:45 | Carmille Mon, Apr 6, 2026 | | 3rd | 19:44 | Patricia Mon, Apr 6, 2026 | | 1st | 18:45 | Coach C Mon, Apr 6, 2026 | | 2nd | 19:15 | Kory Mon, Apr 6, 2026 | | 3rd | 20:01 | Garrett Mon, Apr 6, 2026 |
| Kelly | 17:43 | M | | Coach C | 18:45 | M | | Carmille | 18:45 | M | | Kory | 19:15 | M | | Patricia | 19:44 | M | | Garrett | 20:01 | M | | Kyle | 20:36 | M | | Brandon | 20:37 | 55 pullups | | Brice | 21:00 | M | | Zack R | 22:00 | +52 DLs (cap) |
|
Upperbody Strength 20260406
(Check In)
For 5 minutes
45s moderate row
-10 Banded up and over OR banded pass through
-5 Push up
-5 Ring row
--Then--
For 30-45s each
-Floor chest stretch
-Kneeling chest stretch
-Lat/QL Stretch
–-Then–-
Build to your first bench press weight using sets of 5-3-1-1-1 or more sets/reps starting at 30-35% of your 1rm and building to 85-90% of your 5rm.
Bench Press:
5x5 @ 70% of 1RM
There are suggested weights for each movement in the workout today. Make sure when choosing weights, you can do at least one set unbroken.
Clang & Bang:
Amrap in 10 minutes:
-10 Dumbbell fly 15-35lbs
-7 Dumbbell push up
-5 Dumbbell tricep kickback 15-35lbs
–1 min rest–
Amrap in 10 minutes:
-10 Dumbbell reverse fly 25-50lbs
-7 Double dumbbell bent over row 25-50lbs
-5 Tempo banded strict pull-up (3 sec up/3 sec down)
| 0% | | | | 0% |
| Robert | Yes | 7 rounds | | Kristie | Yes | 7 rounds | | Joe K | Yes | 7.17 rounds | | Cassy | Yes | 8 rounds | | Holly | Yes | 8.10 rounds | | Derick | Yes | 7 rounds | | Coach C | Yes | | | Brice | Yes | | | Kathleen | Yes | | | Derrick | Yes | | | Jose B | Yes | | | Coach J | Yes | | | Phil | Yes | |
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5 Rep Max Bench Bench Press
(Weight,  5 Rep Max)
Record heaviest unassisted Bench Press for 5 reps
| 0% | | | | 0% |
| 1st | 95 Rx | Kathleen Mon, Apr 6, 2026 | | 1st | 185 Rx | Brice Mon, Apr 6, 2026 | | 2nd | 155 Rx | Coach C Mon, Apr 6, 2026 | | 3rd | 105 Rx | Jose B Mon, Apr 6, 2026
Derrick Mon, Apr 6, 2026 |
| 1st | 105 Rx | Coach B Sat, Mar 11, 2023 | | 2nd | 95 Rx | Kathleen Mon, Apr 6, 2026
Coach E Thu, Jul 20, 2023
Coach A Sat, Mar 11, 2023 | | 3rd | 90 Rx | Amelia Mon, Apr 8, 2024 | | 1st | 185 Rx | Brice Mon, Apr 6, 2026
Coach C Mon, Apr 8, 2024 | | 2nd | 175 Rx | James H Mon, Apr 8, 2024 | | 3rd | 165 Rx | Joey P Mon, Apr 8, 2024
Josh Mon, Apr 8, 2024 |
| Brice | 185 Rx | 1st | | Coach C | 155 Rx | | | Derrick | 105 Rx | 5th | | Jose B | 105 Rx | 5th | | Kathleen | 95 Rx | 2nd | | Coach J | 95 Rx | 6th | | Phil | 95 Rx | 6th |
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