WOD
 | Tue, Sep 22 |  |
 Coach BToday’s workout pairs a thruster with pull-ups and running. This combination minimizes redundancy and should allow you to move at a quick pace. |
| CrossFit 20260922 | Strength + Skill 2026 0922 |
CrossFit 20260922(Time) WARM-UP: 200m walk 10 arm circles (forward/backward) 10 leg swings (forward/backward) 10 bootstrapper squats 200m easy jog 10 scapular pull-ups 10 kip swings 10 glute bridges 200m easy jog WOD MOVEMENT REVIEW & WARM-UP: Every 1:30 for 3 sets 5 thrusters WOD 'Scaredy O'Connor': 3 rounds for time Rx: STIMULUS 10:00-15:00 15 thrusters (95/65) 15 pull-ups 400m run MODIFICATIONS: -Thruster, modify weight first then reps, e.g., 10 -Pull-up , modify reps first, e.g., 10 then movement, e.g., banded strict pull-up, jumping pull-up, ring row -Run, modify distance to compelete in under 2:20 STIMULUS NOTES: Time cap 17:00 Light loading and a moderate volume Fast thrusters in 1-2 sets Pull-ups in 3 sets or fewer; short breaks The push-push, pull, run combination leaves little opportunity to steady the breath Move a little faster than you think you can STRETCHING: 1:00 recovery walk :30 slow air squats :30 slow PVC strict press 1:00 band lat stretch/side 1:00 couch stretch/side
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