WOD
 | Mon, Jun 15 |  |
 Coach J
Today’s workout is a classic push/pull combination and a good old-fashioned pump session.
The movement combination should interfere minimally, allowing you to seamlessly move from one movement to the other.
We may have some logistic interference with the rig but we'll figure it out. 💪
Happy Monday!!!
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| CrossFit 20260615 | Upperbody Strength 20260615 |
CrossFit 20260615
(Time)
WARM-UP:
200m walk
2 sets:
:30 jumping jacks
:30 alternating plank shoulder taps
:30 banded pull-aparts
10 banded pass-throughs
10 ring rows
10 scap pull-ups
WOD MOVEMENT REVIEW & WARM-UP:
EMOTM x 3mins:
3-6 chest-to-bar pull-ups
– Use workout variation
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time
Rx:
STIMULUS 10:00-15:00; advanced athletes sub 10:00
Bench presses
Chest-to-bar pull-ups
– Bench press body weight
MODIFICATIONS:
-Bench press, modify weight first then reps, e.g., 8-7-6-5-4-3-2-1-1-1
-Chest-to-bar pull-up, modify reps first, e.g., 8-7-6-5-4-3-2-1-1-1 then movement, e.g., pull-ups, jumping chest-to-bar pull-up
STIMULUS NOTES:
Time cap 17:00
Bench presses and pull-ups in 1-2 sets each; short break if needed
Chest-to-bar pull-ups should be unbroken from round of 5 on
ACCESSORY + STRETCHING:
3 sets:
Max-rep push-ups
– Rest 1:00 between efforts.
– Any pause at the top or the bottom of a rep ends the set
1:00 pec stretch/side
1:00 tricep stretch/arm
1:00 lat stretch/side
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| 1st | 13:07 | Kelly Mon, Jun 15, 2026 | | 2nd | 14:28 | Natalie Mon, Jun 15, 2026 | | 3rd | 15:31 | Erandi A Mon, Jun 15, 2026 | | 1st | 13:00 | Juan Mon, Jun 15, 2026 | | 2nd | 13:13 | Kyle Mon, Jun 15, 2026 | | 3rd | 14:27 | Phil Mon, Jun 15, 2026 |
| Juan | 13:00 | M, 95# | | Kelly | 13:07 | M, 45# | | Kyle | 13:13 | 155#, jumping pu | | Phil | 14:27 | 90#, m | | Natalie | 14:28 | M, 85# | | Coach C | 14:46 | 135#, pullups | | Erandi A | 15:31 | M, 105# | | Edouard | 16:11 | 115#, 1/2 C2B, 1/2 PU |
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Upperbody Strength 20260615
(Check In)
Warmup
For 5-7 minutes
30s Easy bike
10 Mountain climber
7 Alternating shoulder taps
7 Ring row
–Then–
For 30-45s
Box front rack stretch
Wall bicep stretch
–Then–
Spend 5-8 minutes building up to your first working set of the reverse curl to press using reps of 5-3-1-1-1-1 or more reps if needed.
Strength
Reverse curl to press
4 x 3 @ heaviest weight
*Rest 2-4 min between sets.
Workout
Amrap 7 minutes
4 Spider curl
4 Lateral dumbbell tricep extension
–Rest 3 min–
Amrap 7 min
4 Inside curl
4 Dumbbell tricep kickback
*We want heavy unbroken reps for todays movements. Use loads you could perform 6-7 reps on a fresh set.*
For 1-2 minutes each
Wall bicep stretch
Box front rack stretch
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| Coach C | Yes | | | Kyle | Yes | | | Phil | Yes | | | Coach J | Yes | | | Robert | Yes | | | Cara | Yes | | | Amelia | Yes | |
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