WOD
 | Thu, Oct 1 |  |
 Coach JWelcome to October where we'll be focusing on skill work and benchmark workouts. |
CrossFit 20261001(Reps) Welcome to October! Throughout the month, expect to see workouts and skill work that incorporate classic CrossFit benchmarks. This is a great chance to look back at past benchmark scores to gauge progress over the course of the year! WARM-UP: 200m walk 3 sets: :30 bike, easy :20 bike, moderate :10 bike, fast 2 sets: 5 elbow-to-insteps/leg 10 unweighted good mornings 10 alternating reverse lunges 10 alternating single-leg toe touches WOD MOVEMENT REVIEW & WARM-UP: Jump rope 1 set: 6 box step-ups, unweighted 3 sets: 6 double-dumbbell box step-ups – Add load each set WOD: AMRAP x 2mins Rx: STIMULUS :30-:60 for each jump rope skill 15/12-cal bike 10 double-DB box step-ups (20/20 in) (50/35) Max single-unders – 1:00 rest AMRAP x 2mins 15/12-cal bike 10 double-DB box step-ups Max crossovers – 1:00 rest AMRAP x 2mins 15/12-cal bike 10 double-DB box step-ups Max double-unders – 1:00 rest AMRAP x 2mins 15/12-cal bike 10 double-DB box step-ups Max triple-unders MODIFICATIONS: -Bike, modify cals to complete in :30-:45 -Step-ups, modify weight, reps, box height -Jump rope, try the jump rope skills today even if only able to get a few reps STIMULUS NOTES: :30-:60 for each jump rope skill Hard pace on each interval Bike and step-ups each in :30-:45 Grip and shoulder fatigue, and then challenge coordination with jump rope STRETCHING: 1:00 calf stretch/side 1:00 pigeon/side 2:00 foam roll quads
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