WOD
 | Wed, Aug 19 |  |
 Coach JToday’s workout is a longer grunt-style effort. After the two days of upper-body pulling and pushing, it’s time for lower-body and midline work. |
 | Welcome: Cristine |
| CrossFit 20260819 | 2026 COMMUNITY CUP EVENT 2 | CROSSFIT TOTAL | Other Results |
CrossFit 20260819(Time) WARM-UP: 200m walk 100m run 10 alternating Spiderman stretches 20 trunk rotation passes with a med ball 200m run 10 alternating knee-to-chest – Perform the med-ball passes against a wall or with a partner 200m med-ball run 20 sit-ups 20 box step-ups WOD MOVEMENT REVIEW & WARM-UP: GHD sit-up WOD: 3 rounds for time Rx: STIMULUS 18:00-24:00 30 GHD sit-ups 30 med-ball box step-ups (24/20 in) (20/14) 400m med-ball run MODIFICATIONS: -GHD sit-up, modify reps first, e.g., 20 then movement, e.g., to parallel, weighted sit-up, sit-up -Medicine ball box step-up, modify weight first then height of the box or unloaded -Medicine ball run, modify weight first, then distance e.g., 300m, 200m or unloaded STIMULUS NOTES: Time cap 26:00 Longer grunt-style effort Each round in 8:00 or faster Light med ball; unbroken reps Hold the ball any way for the step-ups and run STRETCHING: 2 sets: :30 calf stretch/leg :30 standing pike stretch
|
CrossFit Open
|
|
