WOD
 | Fri, Jun 26Today |
 Coach JToday’s workout is a descending ladder couplet of hang squat cleans and rope climbs. Be prepared for a grippy one! |
 | Gymversary: Julie A(3) |
CrossFit 20260626(Time) WARM-UP: 200m walk 2 sets: 100m easy jog 10 PVC good mornings 10 air squats 10 wrist circles (both directions) 10 PVC front squats :30 dead hang 5 scap pull-ups 5 kip swings WOD MOVEMENT REVIEW & WARM-UP: Rope climb footwork drill EMOTM x 8mins: 3 hang squat cleans – Athletes build load each round to heavier than workout weight WOD: For time Rx: STIMULUS 6:00-10:00 15-12-9 Hang squat cleans (155/105) 5-4-3 Rope climbs MODIFICATIONS: -Hang squat clean, modify weight -Rope climb, modify height, then movement, e.g., cinch + pull, rope lowers STIMULUS NOTES: Time cap 12:00 First set of hang squat cleans in 1:00-1:30 Moderate hang power clean load; 1-3 sets per round First set of rope climbs in 2:00 or less STRETCHING: 5:00 easy jog or machine of choice 1:00 pigeon stretch/side 1:00 double-forearm stretch (flexion) :30 wrist circles/direction
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