WOD
 | Thu, Apr 9 |  |
 Coach BYou know it... today's another quick workout that's going to challenge your trunk, posterior chain, and grip. With hang power cleans and toes-to-bars (I know it looks easy!) this WILL get grippy. 👊🏻 You'll want to go light on the cleans for quick cycling and choose a T2B modification that keeps you on the bar for at least 5-reps each. |
| CrossFit 20260409 | Strength + Skill 2026 0409 |
CrossFit 20260409(Time) WARM-UP: 200m walk Partner 1 | 1:00 row Partner 2 | pike stretch – Switch roles when the row is complete Partner 1 | 1:00 row Partner 2 | hollow hold – Switch roles when the row is complete Partner 1 | 1:00 row Partner 2 | Superman hold – Switch roles when the row is complete WOD MOVEMENT REVIEW & WARM-UP: EMOTM x 8mins: Perform 3-6 reps of your choice of the following: – Strict single-leg toes-to-bars – Kipping single-leg toes-to-bars – Strict toes-to-bars – Hanging strict or kipping knee/leg raises – Lying toes-to-kettlebells 1 set: 5 hang power cleans 5 hang power cleans – Rest 1:00 between sets – Build to workout loading WOD: 27-21-15-9 reps for time Rx: STIMULUS 8:00-12:00 Hang power cleans (95/65) Toes-to-bars MODIFICATIONS: -Hang power cleans, modify weight first then reps and/or movement, e.g., dumbbell options -Toes-to-bars, modify reps first, e.g., 21-15-9-9 then movement, e.g., knees-to-armpits, hanging leg raises, lying leg raises, V-ups, sit-ups STIMULUS NOTES: Time cap 14:00 Quick workout that will challenge grip and cycling stamina Aligns with focus as athletes build grip stamina Light hang power cleans; sets of 7+ throughout Toes-to-bars in sets of 5+ throughout STRETCHING: 1:00 alternating scorpion stretch 1:00 seated straddle stretch (feet wide)
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