WOD
 | Sun, Jun 28 |  |
 | Sat, Jul 4, 2026 at 10:00am July 4 BBQ - Sparks Marina |
| CrossFit 20260628 | Pullup Program 20201222 |
CrossFit 20260628(Time) WARM-UP: 200m walk 10 inchworms 1:00 standing calf stretch/side 200m jog 2 sets: :20 jumping jacks 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 10 unweighted good mornings 5 broad jumps WOD MOVEMENT REVIEW & WARM-UP: Russian KB swing 3 sets: :30 single-unders 3-5 single-single-double attempts 1:00 double-unders or attempts WOD: 2 rounds for time Rx: STIMULUS 7:00-10:00 100 double-unders 50 Russian KB swings (70/53) 100m KB suitcase carry (70/53) MODIFICATIONS: -Double-under, modify reps first, e.g., 60 then movement, e.g., timed attempts (1:30), single-single-doubles, single-unders -Russian kettlebell swing & Suitcase carry, modify weight STIMULUS NOTES: Time cap 12:00 Grippy workout! Double-unders in 2:00 or less Russian kettlebell swings in under 2:00 and 3 sets or less Unbroken suitcase carry efforts in 1:00 or less; switch hands as needed 5:00 or less per round ACCESSORY + STRETCHING: Phase 1 of Turkish get-up sequence | floor to elbow, elbow to hand, hip bridge – 2-3 reps/arm with a light kettlebell Accumulate: 10 Turkish get-ups/arm – Use workout kettlebell if possible 1:00 double-forearm stretch (extension) 1:00 double-forearm stretch (flexion) :30 wrist circles/direction
|
|
|
