WOD
 | Mon, May 4 |  |
 Coach J
Today’s workout aligns with our endurance focus ahead of Murph layer in the month. It is a longer workout that will challenge your overall endurance and place a significant demand on your legs and trunk.
The wall ball volume is significant so plan to pare that down if necessary, and expect the situps to be more challenging than normal.
All in all, a great workout!
Happy 5 year Gymversary to Patrick!
And May the 4th be with you!
|
 | Gymversary: Patrick(5) |
| CrossFit 20260504 | Upperbody Strength 20260504 |
CrossFit 20260504
(Time)
WARM-UP:
200m walk
1:00 bike, easy
:30 deep squat hold with alternating hand reaches to ceiling
1:00 bike, moderate
:30 air squats
1:00 bike, hard
10 jump squats
WOD MOVEMENT REVIEW & WARM-UP:
Wall-balls
WOD: 75-50-25 reps for time
Rx:
STIMULUS 20:00-30:00
Wall-balls (20/14)
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories
MODIFICATIONS:
-Wall-balls, modify reps, weight, target height, e.g., 50-35-15/40-25-10 or 30-20-10/20-15-10
-AbMat sit-up, modify reps (noted above) then movement, e.g., foot-anchored sit-ups, plank holds
-Bike, modify calories (noted above)
STIMULUS NOTES:
Time cap 32:00
Longer-duration, endurance- and stamina-based workout
Maintain consistent sets of 15+ wall-ball shots, especially during the set of 75
Maintain 10-15 calories per minute on the bike
All athletes should finish with the first set by 15:00
STRETCHING:
1:00 foam roll/quad
1:00 couch stretch/leg
1:00 calf stretch/leg
| 0% |  | |  | 0% |
| 1st | 19:16 | Chloe Mon, May 4, 2026 | | 2nd | 26:29 | Natalie Mon, May 4, 2026 | | 1st | 30:30 Rx | Brandon Mon, May 4, 2026 | | 2nd | 33:06 Rx | Kyle Mon, May 4, 2026 | | 3rd | 19:16 | Coach C Mon, May 4, 2026 |
| Brandon | 30:30 Rx | | | Kyle | 33:06 Rx | | | Coach C | 19:16 | M | | Chloe | 19:16 | M | | Nick | 19:57 | M | | Aaron D | 23:36 | 50/35/20, 14# | | Natalie | 26:29 | 60/40/20 | | Garrett | 29:12 | M | | Juan | 33:26 | M | | Brice | 34:07 | 60/40/20 |
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Upperbody Strength 20260504
(Check In)
For 5-7 minutes
-45s moderate row
-10 Cuban press OR banded pass through
-5 Push up
-5 Bent over barbell row
--Then--
For 30-45s each
-Bottom of the dip hold
-Doorway chest stretch
-–Then–-
Close grip bench press
-4 sets x 3 @ heaviest weight
*Rest 2-5 min between sets.
Clang & Bang:
Start with light weights on todays workout and build to heavier weights through the following 2 sections. For each section, we want to be able to do at least one round of each movement unbroken at 30 reps, 10 reps and 5 reps.
For time:
2 Rounds
-30 Dumbbell push up
-30 Lateral dumbbell tricep extension
-30 Dumbbell pull over
–Rest 2 min–
3 Rounds
-10 Dumbbell push up
-10 Lateral dumbbell tricep extension
-10 Dumbbell pull over
–Rest 2 min–
6 Rounds
-5 Dumbbell bench press
-5 Lateral dumbbell tricep extension
-5 Dumbbell pull over
| 100% | | | | 0% |
| Robert | Yes | | | James H | Yes | | | Amelia | Yes | | | Holly | Yes | | | Brice | Yes | | | Kathleen | Yes | | | Phil | Yes | | | Coach J | Yes | |
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