WOD
 | Mon, Jun 22 |  |
 Coach JWelcome to summer ☀️ |
| CrossFit 20260622 | Upperbody Strength 20260622 | Other Results |
CrossFit 20260622(Reps) WARM-UP: 200m walk 2 sets: 200m jog 10 arm circles forward 10 arm circles backward 10 scap pull-ups 3 inchworm + push-ups WOD MOVEMENT REVIEW & WARM-UP: Skin the Cat On a 10:00 clock: Gymnastics practice Athletes choice of skill WOD: On a 20:00 clock for total reps: 0:00-5:00: 200m run Max freestanding shoulder taps 5:00-10:00: 200m run Max skin-the-cats 10:00-15:00: 200m run Max L-sit pull-ups 15:00-20:00: 200m run Max deficit push-ups (4/2 in) MODIFICATIONS: -Freestanding shoulder tap, modify movement, e.g., wall-facing handstand shoulder tap, plank shoulder tap -Skin the cat, modify movement, e.g. ring height, ring hanging leg raises -L-sit pull-up, modify movement, e.g. strict pull-up, foot-assisted pull-up, ring row -Deficit push-up, modify movement, e.g., push-up, hand-elevated push-up, from knees STIMULUS NOTES: Total reps relative to individual athlete skill level Monostructural + gymnastics day Hard effort for each run Build gymnastics stamina under fatigue Opportunity to choose challenging variations STRETCHING: 2 sets: :30 reach, roll, and lift 20 banded pull-aparts
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