WOD
 | Wed, Sep 23 |  |
 Coach JHappy Wednesday! |
CrossFit 20260923(Reps) WARM-UP: 200m walk 2 sets: 10 Samson stretches 10 inchworms 10 PVC overhead squats 5 ring dips 10 sit-ups 10 push-ups 5 strict pull-ups or 10 ring rows WOD MOVEMENT REVIEW & WARM-UP: Burpees + Shuttle box jump-over WOD: On a 15:00 clock Rx: STIMULUS 100 burpees Max shuttle box jump-overs in the remaining time (24/20 in) – Every minute, starting at 0:00, complete 4 shuttle box jump-overs – Mark two lines 10 ft apart and place the box in the middle – 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep – If you have a weight vest, use it – Score is shuttle box jump-over reps completed after 100 burpees MODIFICATIONS: -Burpee, modify reps, e.g., 80, 50, then movement, e.g., up-downs -Shuttle box jump-over, modify height first, then movement, e.g., step-overs STIMULUS NOTES: A monotonous, high-rep grinder! Intentional hinge, squat, press, and jump movement redundancy Shuttle box jump-overs in under :20 :30 or more for burpees 7+ burpees per minute minimum STRETCHING: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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