WOD
 | Mon, Jul 13 |  |
| CrossFit 20260713 | Upperbody Strength 20260713 |
CrossFit 20260713(Time) WARM-UP: 200m walk 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, bike or jump 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 10 alternating step back lunges 10 alternating single-leg toe touches 20 banded side steps (moving right) 20 banded side steps (moving left) WOD MOVEMENT REVIEW & WARM-UP: 200m run 10 box step-ups 200m run 10 dumbbell box step-ups 10 burpees 10 dumbbell box step-ups – Athletes, increase the load of the dumbbells across this warm-up to find your workout weight – Use workout variations WOD: 3 rounds for time Rx: STIMULUS 9:00-13:00 20 DB box step-ups (50/35) (20/20 in) 400m run – Use two dumbbells – Wear a weight vest (20/14) MODIFICATIONS: -Dumbbell box step-ups, modify weight first then box height -Run, modify distance to complete in 2:20 or less STIMULUS NOTES: 9:00-13:00 Challenging box step-up load; 1-2 short breaks All run efforts in under 2:20; hard push in the final run to the finish line Lower-body redundancy makes this workout more difficult than it seems ACCESSORY + STRETCHING: 3 sets: 10 dumbbell Bulgarian split squats, right 10 dumbbell Bulgarian split squats, left 10 strict toes-to-bars – Rest as needed to maintain quality movement :45 standing quad stretch/side :45 standing calf stretch/side
|
|
|
