WOD
 | Mon, Jul 20 |  |
 Coach JToday’s workout is a challenging couplet of power snatches and pushups that starts with quick rounds and slows down considerably as the workout continues. |
| CrossFit 20260720 | Upperbody Strength 20260720 |
CrossFit 20260720(Rounds) WARM-UP: 200m walk 1:00 jump rope 10 air squats with a :03 pause in the bottom 10 Cobra stretch to downward dog 5 broad jumps (easy) 1:00 jump rope 10 Cossack squats 5 inchworm + push-ups 5 broad jumps (moderate) 1:00 jump rope 10 air squats with feet together 10 push-ups 5 broad jumps (challenging) – Use workout push-up variations WOD MOVEMENT REVIEW & WARM-UP: 1 set: 5 power snatches 5 overhead squats – Use an empty barbell 2 sets: 1 power snatch + 2 overhead squats – Add light load 5 sets for load: 1 power snatch + 2 overhead squats – Rest 2:00 between sets – Find a heavy set for today WOD: AMRAP x 10mins Rx: STIMULUS 9+ rounds 1 power snatch (135/95) 1 push-up 2 power snatches 2 push-ups 3 power snatches 3 push-ups etc. MODIFICATIONS: -Power snatch, modify weight, e.g., 95/65 -Push-up, modify movement, e.g., from the knees STIMULUS NOTES: 9+ rounds; advanced athletes closer to 11+. High power output couplet with minimal rest time Power snatches in sets of 5+ reps Push-ups in 1 or 2 sets STRETCHING: 1:00 slow banded pass-throughs :30 doorway pec stretch/side
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