WOD
 | Wed, Jun 3 |  |
 Coach JToday we've got a short, gas pedal workout with strict Pullups and push press. |
CrossFit 20260603(Rounds) WARM-UP: 200m walk 2:00 machine of choice 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3-5 pull-up negatives :30 rest 3-5 strict pull-ups 1:00 rest Every 3:00 x 5 sets: 5 push presses – Build in load WOD: AMRAP x 7mins Rx: STIMULUS 7+ rounds 1-2-3-4-5, etc. Strict pull-ups Push presses (155/105) MODIFICATIONS: -Strict pull-ups, modify movement, e.g., foot-assisted pull-ups, banded strict pull-ups, ring rows Push presses, modify weight, e.g., 95/65 or 45/35 STIMULUS NOTES: 7+ rounds; advanced athletes 10+ rounds 5+ strict pull-ups to start 5+ push presses to start Complementary movements; muscular endurance fatigue in later rounds STRETCHING: 200-400m cool-down walk 1:00 banded shoulder stretch/arm :30 scorpion stretch/side
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