WOD
 | Sun, Sep 6 |  |
| CrossFit 20260906 | Strength + Skill 2026 0901 |
CrossFit 20260906(Time) WARM-UP: 200m walk 10 Samson stretch lunges 10 air squats 10 PVC good mornings 10 hollow rocks 10 push-ups from knees 10 ring rows (easy) 10 scorpion stretches 10 PVC overhead squats 10 PVC deadlifts 10 superman arches 10 push-ups 10 ring rows (hard) WOD MOVEMENT REVIEW & WARM-UP: 1 set: 2-5 negative pull-ups 2 sets: 2-5 strict pull-ups – Rest about 1:00 between sets Sandbag bear-hug carry 3 sets: 10m sandbag bear-hug carry – Rest about 1:00 between sets WOD: Every 2:00 for 10 sets Rx: STIMULUS Each set in under :60-:90 5 strict pull-ups 30m sandbag bear-hug carry (100/70) – Score is total time of each set (not including rest) MODIFICATIONS: -Strict pull-up, modify reps first, e.g., 3 then movement, e.g., foot-assisted pull-up, banded strict pull-up, ring row -Sandbag carry, modify weight first then distance, e.g., 20m STIMULUS NOTES: Each set in under :60-:90 Unbroken strict pull-ups; advanced athletes can add weight or perform strict chest-to-bar pull-ups if needed The sandbag load should be doable but challenging for 30m without putting the sandbag down Athletes can increase the load if they like The carry will make the pull-ups more difficult STRETCHING: 1:00 banded shoulder stretch/arm
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