WOD
 | Fri, Jun 5 |  |
 Coach JHappy Friday! Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories |
CrossFit 20260605(Time) WARM-UP: 200m walk 1:00 bike, easy 1:00 bike, moderate bike 1:00 bike, workout pace 2 sets: 10 PVC pass-throughs 10 air squats 10 alternating reverse lunges 5 inchworm + push-ups :30 active hang from the pull-up bar 1 farmers carry shuttle with light dumbbells WOD MOVEMENT REVIEW & WARM-UP: Rope climb + DB deadlifts WOD: For time Rx: STIMULUS 12:00-16:00 6 rope climbs (15/15 ft) 6 DB farmers carry shuttles (70/50) 21 DB deadlifts (70/50) 21-cal bike 4 rope climbs 4 DB farmers carry shuttles 15 DB deadlifts 15-cal bike 2 rope climbs 2 DB farmers carry shuttles 9 DB deadlifts 9-cal bike — Use two dumbbells — 1 shuttle is 25 ft down and back MODIFICATIONS: -Rope climb, modify reps first then height, then movement, e.g., rope lowers -Dumbbell farmers carry & deadlifts, modify weight first then distance -Bike, modify calories STIMULUS NOTES: Time cap 18:00 Rope climbs in :10-:20 per rep First set of farmers carry shuttles in under 1:30 First set of dumbbell deadlifts in 1-3 sets and under 1:30 First set of bike calories in 1:00-2:00 Grip-intensive; plan to take breaks due to grip fatigue STRETCHING: :30 forearm stretch fingers facing forward :30 forearm stretch fingers facing backward :30 forearm stretch palms facing up :30 butterfly stretch :30 pigeon stretch each side
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