WOD

Thu, Apr 23

Coach B

Pump it. Fold it. Hang it. = Bike, V-ups, and Bar hang for a fun partner workout with a 30:00 time cap that's going to challenge your midline and grip.

The suggestion for your WOD today?
1. Pick a challenging, but sustainable pace on the bike.
2. Switch often during the V-ups and bar hang to avoid reaching muscle or grip failure.

CrossFit 20260423

PUMP IT. FOLD IT. HANG IT.

Strength + Skill 2026 0423

CrossFit 20260423

(No Results Tracked)
WARM-UP:
200m walk
2 sets:
:20 easy bike
:20 moderate bike
:20 hard bike
– Partner A then partner B

WOD MOVEMENT REVIEW & WARM-UP:
2 sets:
Partner 1 | :30 hollow rock
Partner 2 :30 bar hang practice
Switch
Partner 1 | :30 alternating V-ups
Partner 2 | :30 bar hang practice
Switch
Partner 1 | :30 V-ups
Partner 2 | :30 bar hang practice

BENCHMARK PARTNER WOD 'PUMP IT. FOLD IT. HANG IT.':
Rx
STIMULUS 24:00-30:00
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap
– Share the work as desired

Rx2
80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal air bike

Rx3
50-cal air bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal air bike

STIMULUS NOTES:
30:00 time cap
Air bike in under 7:00 (15 cal/minute pace)
V-ups in under 4:00 (20 reps per minute)
Pull-up bar hang in under 8:00 (:30 intervals)
High heart rate followed by trunk flexion and a static hang for a midline doozy

ACCESSORY + STRETCHING:
FLUTTER GAMES CHALLENGE
– At “3, 2, 1 … go!” all begin to flutter kick
– For the flutter to count, heels must be higher than a 25# plate
– As soon as you stop or make contact with the plate, you are out
– Once out, athletes can stand by the athlete they think will be the Flutter Champ!
– The last athlete fluttering reigns supreme!

1:00 forearm wall stretch
1:00 walking knee hugs
1:00 walking leg swings