WOD
 | Mon, Jun 15 |  |
 Coach JToday’s workout is a classic push/pull combination and a good old-fashioned pump session. |
| 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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