WOD
 | Thu, Jul 30 |  |
 Coach BIt's a 12:00 AMRAP today with double-unders and toes-2-bar AND starting at 0:00 and every 2:00 thereafter you'll be putting the breaks on for box jumps. Your strategy today will be to modify accordingly so you're not spending the whole time doing box jumps. |
 | Gymversary: Carmille(1) |
| CrossFit 20260730 | Strength + Skill 2026 0730 | Other Results |
CrossFit 20260730(Rounds) WARM-UP: 200m walk 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs :30 jumping jacks 10 alternating reverse lunges :30 Cobra stretch to downward dog 10 box step-ups/box jumps SKILL: 2 sets for max reps: :30 single-unders :30 rest :30 double-unders :30 rest :30 triple-unders or cross-overs :30 rest WOD MOVEMENT REVIEW & WARM-UP: Toes-to-bar WOD: AMRAP x 12min Rx: STIMULUS 6-8 rounds 24 double-unders 12 toes-to-bars – Every 2:00, starting at :00, stop and perform 12 box jumps (30/24 in) – Pick up wherever you left off before each set of box jumps MODIFICATIONS: -Double-unders, modify reps first, e.g., 18 then movement, single-single-double, single-unders -Toes-to-bars, modify reps first, e.g., 9 then movement, e.g., knees-to-armpits, hanging leg raises -Box jumps, modify height first then reps, e.g., 8 then movement, e.g., step-ups STIMULUS NOTES: 6-8 rounds Double-unders in under :45 Toes-to-bars in under 1:00; unbroken to start and no more than 3 very short breaks later in the workout Continuous movement through the box jumps; step down from the box Fatigue from compounding jumping movements STRETCHING: 200m walk 1:00 standing pike stretch 1:00 banded lat stretch 1:00 forearm extension stretch
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