WOD
 | Fri, Oct 2 |  |
 Coach JToday is a fast Fran-type workout. It has similar movements but won't be as cardio- inducing. That said, it's still fast, so expect it to be spicy in different ways. |
CrossFit 20261002(Time) 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 5 PVC overhead squats (:05 descent/:02 pause) 5 kip swings 5 ring rows 10 PVC passthroughs 5 tempo squats (:05 descent/:02 pause) 15 tempo straight-arm pull-downs (light band) 5 PVC overhead squats (:05 descent/:02 pause) 5 kip swings 5 ring rows WOD MOVEMENT REVIEW & WARM-UP: Strict pull-up + Overhead squat 5 sets: 3 overhead squats – Build to heavier than workout loading WOD: 21-15-9 reps for time Rx: STIMULUS 5:00-8:00 Strict pull-ups Overhead squats (135/95) MODIFICATIONS: -Strict pull-ups, modify reps first then movement, e.g., foot-assisted pull-up, banded strict pull-up, ring row -Overhead squats, modify weight first then reps STIMULUS NOTES: time cap 9:00 Strict pull-ups in consistent sets of 5+ reps with first round less than 2:00 21 overhead squats in 1:30 or less; first round in 1-3 sets STRETCHING: 1:00 pec stretch/side 1:00 tricep strech/side
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