WOD

Wed, Jun 24


Today

Coach J

Back to our theme of gas pedal...Today’s workout is a descending-rep scheme ladder that allows for a quick pace through all rounds.

We'll spend some time working weighted lunge strength before the workout. Expect to go heavier than your workout weight.

I have also modified the cardio to running rather than biking so uphill hand nothing to be afraid of. 😁

Congratulations to Cara for her first 10 classes!!!



Class Milestone: Cara(10)

CrossFit 20260624


(Time)
WARM-UP:
200m walk
2 sets:
:20 jumping jacks
10 spiderman lunges
10 good mornings
10 air squats
10 hollow rocks
10 scap pull-ups
:20 dead hang

WOD MOVEMENT REVIEW & WARM-UP:
4 sets:
8 alternating front-rack reverse lunges
Build in load

WOD: 30-20-10 reps for time
Rx:
STIMULUS 8:00-11:00
Front-rack reverse lunges (135/95)
Knees-to-elbows
Calorie bike

MODIFICATIONS:
-Modify overall rep scheme, e.g., 26-16-6 or 20-10-5
-Front-rack lunges, modify weight
-Knees-to-elbows, modify movement, e.g., hanging leg or knee raises

STIMULUS NOTES:
Time cap 13:00
Front-rack lunges in sets of 10+; first round's reps in 1:30 or less
Knees to elbows in sets of 5+; 1st round's reps 2:30 or less
First round of bike calories in under 2:00

STRETCHING:
1:00 couch stretch/side
1:00 alternating elbow-to-instep hold
1:00 childs pose
:30 supine single-leg hamstring stretch/side
:30 pigeon stretch/side

0% 0%

1st8:47 Coach B Today!
2nd10:59 Cara Today!
3rd11:47 Natalie Today!
1st10:33 Phil Today!
2nd14:16 Brice Today!

Coach B8:47
M 20-10-5 / 15#
Phil10:33
M
Cara10:59
35#
Natalie11:47
M 55#
Erandi11:49
M 55#
Kelly12:35
M 25#
Holly12:44
75#
Brice14:16
M 65#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)