WOD
 | Sun, Jul 12 |  |
| CrossFit 20260712 | Pullup class 2026 0712 | Upperbody Strength 20260713 |
CrossFit 20260712(Rounds) WARM-UP: 200m walk :30 Echo bike, easy :30 Echo bike, moderate 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups :30 Echo bike, moderate :30 Echo bike, fast 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups WOD MOVEMENT REVIEW & WARM-UP: 3-4 sets: 5 hang power cleans – Add load until you get to workout weight WOD: AMRAP x 15mins Rx: STIMULUS 5+ rounds 15/11-cal Echo bike (18/14 air bike or 22/14 rower) 10 strict handstand push-ups 5 hang power cleans (185/125) MODIFICATIONS: -Bike, modify calories to complete in :50 -Strict handstand push-up, modify reps then movement, e.g., negatives, box, stink bugs -Hang power clean, modify reps (no fewer than 2) first then weight STIMULUS NOTES: 5+ rounds Consistent work-to-rest pace on the handstand push-ups Moderate-to-heavy hang power cleans STRETCHING: 1:00 doorway pec stretch/side 1:00 foam roll lats/side
|
|
|
