WOD
 | Sun, Oct 4 |  |
| CrossFit 20261004 | Pull-up class 1042026 |
CrossFit 20261004(Rounds) WARM-UP: 200m walk 10 jumping jacks 10 mountain climbers 10 alternating hamstring scoops 10 ring rows 5 good morning + jumps WOD MOVEMENT REVIEW & WARM-UP: Bar muscle-up Every 2:00 for 5 sets 3-5 deadlifts – 3 bar muscle-ups after sets 2 and 4 only – Perform 5 deadlifts on warm-up sets 1-3 and 3 deadlifts on sets 4-5 – Both athletes need to do the build-up set in the 2:00 timeframe PARTNER WOD SUNDAY!: AMRAP x 16mins Rx: STIMULUS 10+ rounds 1 deadlift (315/225) 1 bar muscle-up 2 deadlifts 2 bar muscle-ups 3 deadlifts 3 bar muscle-ups – Continue to add one rep each round – Partners can split reps any way MODIFICATIONS: -Deadlift, modify weight -Bar muscle-up, modify reps first, then movement e..g, jumping muscle-up, chest-to-bar pull-up, kipping pull-up, STIMULUS NOTES: 10+ rounds; 14+ rounds for advanced athletes Bar muscle-ups in sets of 3-5 reps Deadlifts in sets of 3-5 reps Lots of grip and lat redundancy today! STRETCHING: 1:00 hamstring stretch/leg 1:00 forearm stretch
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