WOD

Fri, Sep 11

CrossFit 20260911

ANDI

CrossFit 20260911

(No Results Tracked)
WARM-UP:
200m walk
2:00 bike, row, ski, or run
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
– Use an empty barbell
5 shoulder presses
5 push presses
5 pause front squats
5 front squats

WOD MOVEMENT REVIEW & WARM-UP:
2 sets:
5 push presses
5 front squats
– Build to workout weight in the second set

BENCHMARK WOD 'ANDI': For time
Rx:
STIMULUS 20:00-25:00
100 hang power snatches (65/45)
100 push presses (65/45)
100 sumo deadlift high pulls (65/45)
100 front squats (65/45)

Rx2
70 hang power snatches (45/35)
70 push presses (45/35)
70 sumo deadlift high pulls (45/35)
70 front squats (45/35)

Rx3
50 hang power snatches (25/15)
50 push presses (25/15)
50 sumo deadlift high pulls (25/15)
50 front squats (25/15)

MODIFICATIONS:
-Reduce load so can complete large, 20-rep or higher, sets before resting
-Reduce reps further, if needed

STIMULUS NOTES:
20:00-25:00
Lightweight, high-rep, and fast-paced sets
Expect fatigue from the overall volume, not loading
Athletes should scale loading and volume as needed to finish each movement in 5:00-6:00

STRETCHING:
1:00 scorpion stretch/side
1:00 child’s pose stretch