WOD
 | Fri, Jul 17 |  |
| CrossFit 20260717 | Other Results |
CrossFit 20260717(Time) WARM-UP: 200m walk 3 sets: Jump :30 easy pace :20 moderate pace :10 fast pace 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows :15-:30 handstand hold 5-10 strict pull-ups (scale to foot-assisted pull-ups) 10 sit-ups WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 5 shoulder press – Build in load across sets – Rest ~1:30 between sets 'PRESSING ANNIE' WOD: 50-40-30-20-10 reps for time Rx: STIMULUS 7:00-12:00 Double-unders Sit-ups – Perform 5 shoulder presses after each round (80% of 1-rep max) MODIFICATIONS: -Double-unders, modify reps first, e.g., 25-20-15-10-5 then movement, single-single-double, single-under -Sit-ups, modify reps, e.g., 25-20-15-10-5, 15-12-9-6-3 -Shoulder press, modify to moderate load STIMULUS NOTES: Time cap 14:00 Challenging shoulder press load; breaking up is OK Double-unders in under :35 Challenging sit-up volume; fast pace with short breaks if needed ACCESSORY + STRETCHING: 1 attempt: Max-duration pull-up bar hang 1:00 up-dog
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