WOD
 | Sun, Apr 26 |  |
 Coach J
Today’s workout 'Sunday is for...' choose your own adventure!
This workout is a very fun EMOM-style format that will challenge your trunk and overall stamina across three conflicting movements.
Spend some time working on core stability with trunk flexibility (which applies to all the CrossFit foundational movements)
Happy Sunday!
|
| Pullup Program 20210119 | CrossFit 20260426 | SUNDAY IS FOR --------- |
Pullup Program 20210119
(Check In)
Warmup
- Shoulder controlled articular rotations (CARs) 60 sec/side
- Scapular CARs 30 sec/side
- 60 Sec Supinated (underhand) Grip Hang
Strength
- 3 x 5 Pronated (overhand) Grip Negatives (5 sec descent)
- 3 x 5 Bench Press (3 sec descent)
- 3 x 10 Chinese Rows (2 sec descent, pause at top & bottom)
Closer
- 3 x 15 Seated Plate Press
- 3 x 10 Barbell Hold Hip Raises
| 100% |  | |  | 0% |
| Rosie | Yes | | | Kelly | Yes | | | Coach J | Yes | | | Nick | Yes | | | Royce | Yes | | | Phil | Yes | | | Coach B | Yes | |
|
CrossFit 20260426
(No Results Tracked)
WARM-UP:
200m walk
1:30 bike or row at an easy pace
1:00 foam roll lats, each side
15 sumo stance good mornings
1:30 bike or row at an easy pace
1:00 foam roll glutes, each side
15 unweighted good mornings
WOD MOVEMENT REVIEW & WARM-UP:
Toes-to-Bar +Hip Extension
BENCHMARK WOD 'SUNDAY IS FOR ______':
EMOTM x 15mins
Rx:
STIMULUS
Min 1 | 15 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
Rx2
Min 1 | 10 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
Rx3
Min 1 | 15 kipping knee raises
Min 2 | :30 bike for calories
Min 3 | barbell good mornings
— Score is total calories across the 5 rounds
STIMULUS NOTES:
Complete the toes-to-bar and hip extensions in under :45 and sprint on the bike
Mix of practice, sprinting, and volume
Hip flexion against gravity, with hip extension against gravity, will be tested with the toes-to-bars and hip extensions
The bike will do just enough to fatigue the hip flexors and increase breathing to interfere with the gymnastic elements
:15+ transitions between movements
STRETCHING:
400-m recovery jog or 500m row
1:00 Samson to elbow to instep/side
1:00 pigeon stretch/side
| 0% | | | | 0% |
|
SUNDAY IS FOR ---------
(Calories, Rx2, Rx3,  Other Benchmark WODs)
BENCHMARK WOD 'SUNDAY IS FOR ______':
EMOTM x 15mins
Rx:
STIMULUS
Min 1 | 15 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
Rx2
Min 1 | 10 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
Rx3
Min 1 | 15 kipping knee raises
Min 2 | :30 bike for calories
Min 3 | barbell good mornings
— Score is total calories across the 5 rounds
STIMULUS NOTES:
Complete the toes-to-bar and hip extensions in under :45 and sprint on the bike
Mix of practice, sprinting, and volume
Hip flexion against gravity, with hip extension against gravity, will be tested with the toes-to-bars and hip extensions
The bike will do just enough to fatigue the hip flexors and increase breathing to interfere with the gymnastic elements
:15+ transitions between movements
| 0% | | | | 0% |
| 1st | 35 Rx3 | Coach B Sun, Apr 26, 2026 | | 2nd | 27 Rx3 | Kelly Sun, Apr 26, 2026 | | 3rd | 25 Rx3 | Rosie Sun, Apr 26, 2026 | | 1st | 75 Rx3 | Edouard Sun, Apr 26, 2026 | | 2nd | 44 Rx3 | Kory Sun, Apr 26, 2026 | | 3rd | 37 Rx3 | Matt Sun, Apr 26, 2026
Phil Sun, Apr 26, 2026 |
| Edouard | 75 Rx3 | 1st | | Kory | 44 Rx3 | 2nd | | Phil | 37 Rx3 | 3rd | | Matt | 37 Rx3 | 3rd | | Coach B | 35 Rx3 | 1st Rx2 ish (8 toes-2-somewhere/15 GHD) | | Kelly | 27 Rx3 | 2nd | | Rosie | 25 Rx3 | 3rd |
|
