WOD

Wed, Apr 22

Coach J

Today, we have a heavy day off 4 sets of overhead squats, building in load.

We'll begin by focusing on good squat and overhead mechanics, then we'll finish the day with a short Amrap allowing you to drill the overhead squat mechanics.

CrossFit 20260422

LIGHT TIL ITS NOT

CrossFit 20260422

(No Results Tracked)
WARM-UP:
200m walk
:30 bike
5 slow squats (:03 pause at the bottom)
5 behind-the-neck push press (:03 pause overhead)
:30 bike
5 wall-facing squats
10 alternating overhead lunges
:30 bike
10 air squats
:30 overhead squat static hold

WOD MOVEMENT REVIEW & WARM-UP:
Overhead Squat + Deficit Push-Up

BENCHMARK WOD 'LITE 'TIL IT'S NOT': For load
Rx:
STIMULUS 2+ rounds in the 6:00 AMRAP
Overhead squat
8-8-8-8

Then …

AMRAP x 6mins:
40 overhead squats (75/55)
30 deficit push-ups (4/2 in)

Rx2
Overhead squat
8-8-8-8

Then …

AMRAP x 6mins:
40 overhead squats (65/45)
30 deficit push-ups (2/1 in)

Rx3
Overhead squat
8-8-8-8

Then …

AMRAP x 6mins:
20 overhead squats (35/15)
15 push-ups from the knees

STIMULUS NOTES:
Heavy lift with a spicy AMRAP finisher
For the heavy lift, increase loads across each set and record the heaviest load successfully lifted from the rack
2+ rounds in the 6:00 AMRAP
AMRAP overhead squats in 1-3 sets and under 1:30; Take the bar from the ground
Deficit push-ups in 2-4 sets and under 1:30

STRETCHING:
5 slow bootstrappers
10 slow plate rows (:02 pause at the top)
10 alternating Samson stretch
:30 lacrosse ball pec smash/side

WOD

Wed, Apr 22

Today, we have a heavy day off 4 sets of overhead squats, building in load. We'll begin by focusing on good squat and overhead mechanics, then we'll finish the day with a short Amrap allowing you to drill the overhead squat mechanics.

CrossFit 20260422

LIGHT TIL ITS NOT

Today, we have a heavy day off 4 sets of overhead squats, building in load.

We'll begin by focusing on good squat and overhead mechanics, then we'll finish the day with a short Amrap allowing you to drill the overhead squat mechanics.