WOD
 | Mon, Jun 29 |  |
| CrossFit 20260629 | HERO WOD OMAR | Upperbody Strength 20260629 | Other Results |
CrossFit 20260629
(No Results Tracked)
Welcome to another Hero week in celebration of Independence Day!
WARM-UP:
200m walk
1:00 shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side):
1:00 shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)
1:00 shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges
1:00 shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats
Honors U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey.
WOD MOVEMENT REVIEW & WARM-UP:
EMOTM x 8mins:
1 thruster
– Take the barbell from the ground
– Build to a heavy single
HERO WOD 'OMAR':
For time
Rx:
STIMULUS 7:00-12:00
10 thrusters (95/65)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Rx2
10 thrusters (75/55)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Rx3
10-15-20 reps for time:
Thrusters (45/35)
Bar-facing burpees
STIMULUS NOTES:
Time cap 14:00
Light barbell loading for 10+ reps at a time
Maintain 10+ burpees per minute throughout
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
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HERO WOD OMAR
(Time, Rx2, Rx3,  Hero WODs)
Honors U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.
HERO WOD 'OMAR':
For time
Rx:
STIMULUS 7:00-12:00
10 thrusters (95/65)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Rx2
10 thrusters (75/55)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Rx3
10-15-20 reps for time:
Thrusters (45/35)
Bar-facing burpees
STIMULUS NOTES:
Time cap 14:00
Light barbell loading for 10+ reps at a time
Maintain 10+ burpees per minute throughout
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| Carmille | 11:25 Rx3 | 1st 45# | | Brice | 11:45 Rx3 | 1st | | Natalie | 12:29 Rx3 | 2nd 10-20-20 55# | | Kelly | 12:43 | 3rd Rx3 reps; 25# |
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Upperbody Strength 20260629
(Check In)
For 5-7 minutes
45s Easy bike
-10 Mountain climber
-7 Push up
-10 Glute bridge
–Then–
For 30-45s
-Barbell front rack stretch
-Doorway chest stretch
-Bottom of the dip hold
-Banded pull apart
–Then–
Spend 5-8 minutes building up to your first set of bench press using rep counts of 5-3-1-1-1-1 or more reps if needed.
–Then–
Prior to starting the workout perform 2-3 reps of each movement building to workout weights.
Strength
Bench press
4 x 5 @ heaviest weight
*Rest 2-4 min between sets.
*Skip today’s strength if you are doing the classic workout.
Goals:
1. Stay between 85-95% of your heaviest rep max.
Clang & Bang
Amrap 20 min
-20 Dumbbell tricep kickback 5-25lbs
-15 Alternating dumbbell supinated front raise 15-40lbs
-10 Dumbbell bench press 15-50lbs
**Choose weights within the ranges provided for the workout. Keep in mind, we are looking for a lightweight pump today!
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| Amelia | Yes | | | Cara | Yes | | | Robert | Yes | | | Holly | Yes | | | Brice | Yes | | | Derrick | Yes | | | Coach C | Yes | | | Joe S | Yes | | | Jose B | Yes | |
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