WOD
 | Thu, Jun 11 |  |
 Coach JWelcome to... (muah hah hah)... the abyss |
| CrossFit 20260611 | Strength + Skill 2026 0611 |
CrossFit 20260611(Time) WARM-UP: 200m walk :20 single-unders 5 downward dog to cobra with :03 pause in the downward dog position :20 single-unders 5 counter-balance squats with :03 pause in the bottom :20 bar hang :20 jump rope speed steps 5 downward dog to cobra with :03 pause in the downward dog position :20 jump rope speed steps 5 counter-balance squats with :03 pause in the bottom :20 bar hang 3 sets: :10 double-unders (or attempts) :30 rest – Perform no more than 15 double-unders each interval WOD MOVEMENT REVIEW & WARM-UP: 1 set: 1 power snatch + 5 tempo overhead squats, light weight 1 power snatch + 4 tempo overhead squats, light to moderate weight 1 power snatch + 3 tempo overhead squats, intended workout weight or slightly lower – Tempo squats include a :03 hold at the top, :03 descent, :03 hold at the bottom, and stand with control – Increase loads across each set 'THE ABYSS' WOD: For time Rx: STIMULUS 8:00-13:00 100 overhead squats (135/95) – Every 1:00 starting at :00, perform 15 double-unders – No racks; the bar comes from the floor MODIFICATIONS: -Overhead squats, modify weight first, e.g., 95/65, 35/15 then reps, e.g., 50 -Double-unders, modify reps first, e.g., 15, then movement, single-single-double, single-unders STIMULUS NOTES: Time cap 15:00 10+ overhead squats in the first 6:00 Double-unders will add up the longer this workout goes on The shoulders and forearms will fatigue quickly with no chance to recover STRETCHING: :45 forearm floor stretch :45 world’s greatest stretch
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