WOD
 | Wed, Jul 8 |  |
 Coach JToday, we have a classic CrossFit couplet with some heavy weightlifting and grip-intensive high-rep gymnastics. This is a high volume workout that will tax both your lower and upper body. |
CrossFit 20260708(Time) WARM-UP: 200m walk 5 deadlifts 5 hang muscle cleans 5 strict presses 10 slow scap pull-ups 20 alternating V-ups 200m run (moderate) 5 power cleans 5 strict presses 10 kip swings 20 V-ups or tuck-ups 200m run (faster) WOD MOVEMENT REVIEW & WARM-UP: EMOTM x 8mins: 1 clean + push press – Increase weight across as many sets as possible – Setting expectations and staging weights before starting the EMOTM WOD: 5 rounds for time Rx: STIMULUS 10:00-15:00 15 push presses (155/105) 20 toes-to-bars MODIFICATIONS: -Push press, modify weight first then reps, e.g., 10 -Toes-to-bar, modify range of motion first then movement, e.g., kipping knee raise, then reps, e.g., 10 STIMULUS NOTES: 10:00-15:00 Challenging push press loading; 2-3 sets per round Maintain consistent toes-to-bar sets with short rest intervals STRETCHING: 2 sets: :30 reach, roll, and lift 20 banded pull-aparts
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