WOD
 | Thu, Sep 3 |  |
 Coach JToday’s workout is going to challenge your flexibility and coordination with the single-arm overhead squat, especially under fatigue from dumbbell step-overs and double-unders. |
CrossFit 20260903(Time) WARM-UP: 200m walk 20 single-unders 5 inchworm + push-ups 20 single-unders 10 up-downs 20 single-unders 20 plank shoulder taps 20 single-unders 5 burpees WOD MOVEMENT REVIEW & WARM-UP: Dumbbell overhead squat + Single-dumbbell step-over + Double-under WOD: For time Rx: STIMULUS 11:00-16:00 50 single-arm DB overhead squats (50/35) 50 single-DB step-overs (50/35) (24/20 in) 150 double-unders 25 single-arm DB overhead squats 25 single-DB step-overs 75 double-unders MODIFICATIONS: -Single-arm dumbbell overhead squat, modify weight first then reps, e.g., 30/15 -Single-dumbbell step-over, modify weight first then height and/or reps, e.g., 30/15 -Double-under, modify reps first, e.g., 50/25 then movement, e.g., single-single-double, single-unders STIMULUS NOTES: 11:00-16:00 All sets of single-arm dumbbell overhead squats in 3 sets or less; switch arms as needed Consistent and steady pace on the box step-overs; no more than 1 break Hold the dumbbell any way; step up any way First set of double-unders in under 2:00 STRETCHING: 1:00 foam roll calves/side 1:00 couch stretch
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