WOD
 | Wed, Sep 2 |  |
 Coach JToday’s workout is a fast grind (oxymoron?) with a rewarding push at the end! We'll be tackling the Burpee Pullup today along with a healthy dose of Kettlebell Swings. |
CrossFit 20260902(Reps) Welcome to September! This month, we’ll focus on efforts and skill work that incorporate Olympic lifts. Expect to see relatively heavy Olympic lifting days and workouts that prioritize cycling a lighter barbell for large, unbroken sets. WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 10 unweighted good mornings 20 walking lunge steps :30 burpees 5 plank to downward dogs 10 banded pull-aparts 5 push-ups + look right and look left 10 banded pass-throughs WOD MOVEMENT REVIEW & WARM-UP: Burpee pull-ups + Kettlebell swings WOD: AMRAP x 10mins Rx: STIMULUS 5+ burpee pull-ups 50 burpee pull-ups 75 KB swings (53/35) Max burpee pull-ups in the remaining time – Pull-up bar is 6 inches above fingertips with arms extended overhead – Score is the number of burpee pull-ups completed at the end of the workout MODIFICATIONS: -Burpee pull-up, modify reps first, e.g., 35, 25 then movement, e.g., burpee jumping pull-up, up-down jumping pull-up, burpee + pull-up -Kettlebell swing modify weight or reps, e.g., 50 then movement, e.g., Russian STIMULUS NOTES: 5+ burpee pull-ups First set of burpee-pull-ups in under 6:00 Kettlebell swings in under 3:30 and 2-3 sets :30+ to complete burpee pull-ups; advanced athletes may have 3:00+ STRETCHING: 1:00 child’s pose
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