WOD
 | Mon, Aug 24 |  |
| CrossFit 2260824 | Upperbody Strength 20260824 | Other Results |
CrossFit 2260824
(Weight)
WARM-UP:
200m walk
:20 on / :10 off
Up-downs
Air squats
PVC pass-throughs
PVC overhead squats
WOD MOVEMENT REVIEW & WARM-UP:
On a 7:00 clock:
1-2 squat snatches
– Rest 1:00-1:30 between sets
– Build in load
HEAVY DAY! WOD: For load
Snatch
2-2-2-2-2-2-2
– Lift once every 3:00
MODIFICATIONS:
Reduce the loading as needed to maintain the integrity and safety of the movement
STIMULUS NOTES:
Heavy day relative to each athlete's capacity
All sets 70%+ of 1-rep-max snatch
Athletes may re-grip between reps
Build to a heavy double across the 7 sets
Increase loading across each set as mechanics allow
STRETCHING:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
| 0% |  | |  | 0% |
| 1st | 93 Rx | Nicole B Mon, Aug 24, 2026 | | 2nd | 80 Rx | Amelia Mon, Aug 24, 2026 | | 3rd | 65 Rx | Patricia Mon, Aug 24, 2026 | | 1st | 115 Rx | Brandon Mon, Aug 24, 2026 | | 2nd | 70 Rx | Phil Mon, Aug 24, 2026 |
| Brandon | 115 Rx | | | Nicole B | 93 Rx | | | Amelia | 80 Rx | | | Phil | 70 Rx | | | Patricia | 65 Rx | | | adam t | 25 Rx | |
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Upperbody Strength 20260824
(Time)
Focus: Back and biceps
Keep weights in a range where you can perform 10 reps unbroken. Add or remove weight throughout the workout.
Warmup
For 3-4 rounds
1 min row
10 Ring row
5 Inch worm
–Then–
For 30-45s each
Wall bicep stretch
Wrist stretch in both directions
Child’s pose
–Then–
Perform 2-3 reps of each workout movement for 1-3 rounds building to workout weight.
Weighted strict pull up
4 x 6 @ heaviest weight
*Rest 1-2 min between sets.
Workout
For 10 Rounds
10 Reverse curl 35-95lbs
10 Renegade row 25-70 (5 on each arm)
*Rest 1 min
| 0% | | | | 0% |
| 1st | 15:32 Rx | Coach J Mon, Aug 24, 2026
Logan M Mon, Aug 24, 2026 |
| Logan M | 15:32 Rx | 45/35 | | Coach J | 15:32 Rx | 35/40 |
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