WOD
 | Fri, Jun 12 |  |
 Coach JToday’s workout is from the 2012 CrossFit Games Team Regionals where team members stagger-start the work to get it all done as quickly as possible. |
CrossFit 20260612(Time) WARM-UP: 200m walk 1:20 row (easy) :40 good morning + jumps 1:20 row (moderate) :40 air squats 1:20 row (fast) :40 burpees WOD MOVEMENT REVIEW & WARM-UP: Pistol squats + Hang power cleans On a 10:00 clock: 8-6-4-2 Hang power cleans – As the repetitions decrease, increase the load – Build to heavier than workout weight Partner 2012 CrossFit Regional Team Event 2 WOD: For time Rx: STIMULUS 9:00-14:00 1000m row 25 alternating pistol squats 15 hang power cleans (225/135) – As soon as Partner 1 exits the rower, Partner 2 begins rowing; reset the monitor. – Score is the time it takes for both athletes to complete the workout MODIFICATIONS: -Row, modify distance, e.g., 750m -Pistol squats, modify reps, e.g., 15 then movement, e.g., ankle-wrap, squat to box or bench -Hang power cleans, modify weight first to something can complete 3 consecutive reps then reps, e.g., 10 STIMULUS NOTES: 9:00-14:00 (total time); advanced athletes closer to 6:00; time cap 16:00 Hard start and harder finish workout! Row in 3:30-4:30 (1:45-2:15/500m split) Single-leg squats in :50-2:00 Hang power cleans in 1:30-2:30 and 3-5 sets Partners work together to get the work done STRETCHING: 1:00 foam roll calves 1:00 foam roll hamstrings 1:00 foam roll quads 1:00 foam roll lats
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