WOD
 | Thu, May 21 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| CrossFit 20260521 | Strength + Skill 2026 0521 |
CrossFit 20260521(Rounds) WARM-UP: 200m walk Hip rotations, out and around Hip rotations, in and out High knees Butt kickers Bear crawl Skipping forward Skipping backward Kareoke Lateral shuffle Bear crawl A Skips C Skips Skipping for height Skipping for length 200m build-up run – 25 ft out and back for each movement WOD MOVEMENT REVIEW & WARM-UP: Hang squat clean + Wall walk 2 sets: 6 hang squat cleans – Increase loads to find workout weight – Perform unbroken sets for 2-3 and never more than 2 sets WOD: AMRAP x 12mins Rx: STIMULUS 4-6 rounds 200m run 8 hang squat cleans (115/75) 4 wall walks MODIFICATIONS: -Run, modify distance to complete in :90 or less -Hang squat clean, modify weight then reps -Wall walk, reduce range of motion first then movement, e.g., inchworm + push-ups from the knees, inchworms STIMULUS NOTES: 4-6 rounds Run efforts in 1:15 or less Hang squat cleans in 1:00 or less; unbroken to start and never more than 2 sets Wall walks in 1:00 or less ACCESSORY + STRETCHING: 5 sets per partner: 10m partner band-resisted sprint – With a partner in a you-go, I-go format – Rest as needed between efforts 1:00 banded shoulder stretch/arm 1:00 alternating calf Stretch 1:00 hamstring straddle stretch
|
|
|
