WOD
 | Mon, Aug 17 |  |
 Coach JToday, you’ll take on a chipper of higher-volume reps for 3 movements. Get ready for some conflicting pulling movements between all three movements. |
 | Happy Birthday: Brandon |
| CrossFit 20260817 | Upperbody Strength 20260817 |
CrossFit 20260817(Time) WARM-UP: 200m walk 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration :30 deep squat hold 10 air squats 5 scap pull-ups 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration 10 jumping squats 5 scap pull-ups WOD MOVEMENT REVIEW & WARM-UP: 5 sets for load: 1 clean grip deadlift 1 clean pull 1 squat clean – Rest 2:00 between sets – Find a heavy set for today WOD: For time Rx: STIMULUS 9:00-15:00 50 pull-ups 50 hang squat cleans (95/65) 50-cal row (40 air bike, 30 echo bike) MODIFICATIONS: -Pull-up, modify reps, e.g., 30 then movement, e.g., jumping pull-ups, ring rows -Hang squat clean, modify weight, e.g., 75/55 or something light and can complete sets of at least 10 reps throughout -Row, modify calories, e.g., 30 STIMULUS NOTES: Time cap 17:00 Each movement in 5:00 or faster Light hang squat clean loading; sets of 10+ reps Conflicting pulling movement function between all three movements STRETCHING: 2:00 foam roll lats 1:00 pec stretch
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