WOD

Wed, Oct 7

Coach J

Today’s workout combines a relatively high volume of lunges alongside a significant volume of farmers carries with a challenging weight.

Shoot to complete the lunges and farmers carries in under 2 minutes each through all rounds, finishing each round in no more than 4 minutes.

Afterward we'll continue to work our grip strength with some pinch drills.

Congratulations to Edouard on his 2-year gymversary! 💪



Gymversary: Edouard(2)

CrossFit 20261007


(Time)
WARM-UP:
200m walk

2 sets:
1:00 foam roll calf/side
1:00 foam roll quads/side
1:30 row or bike
:30 Samson stretch/side
:30 World’s Greatest Stretch/side
15 single-leg glute bridges/side
:45 deadbugs
Plate pinch carry, light (50 ft)

WOD MOVEMENT REVIEW & WARM-UP:
Lunge + Farmers carry

WOD: 3 rounds for time
Rx:
STIMULUS 9:00-12:00
50 lunges
200m DB farmers carry (70/50)

MODIFICATIONS:
-Lunge, modify reps, e.g., 40, 30
-Dumbbell farmers carry, modify distance first, e.g., 100m, then weight

STIMULUS NOTES:
Time cap 14:00
Aim to finish the lunges and carries each in no more than 2:00
Big sets of lunges with minimal rest between sets
Make it to the halfway point each round on the farmers carry before taking a quick break

STRETCHING:
2:00 couch stretch/side
2:00 forearm stretch

0% 0%

1st12:26 Nicole B Wed, Oct 7, 2026
2nd13:10 Coach B Wed, Oct 7, 2026
3rd13:15 Cristine Wed, Oct 7, 2026
1st11:41 Kyle Wed, Oct 7, 2026
2nd11:43 Josh Wed, Oct 7, 2026
3rd12:56 Juan Wed, Oct 7, 2026

Kyle11:41
55#
Josh11:43
M
Nicole B12:26
M
Juan12:56
M
Coach B13:10
Rx @ 35#
Cristine13:15
scaled
Thomas M13:18
scaled
Kelly13:48
15#
Carmille13:50
20#
Rosie14:02
M
Brice15:00
40#, 30#, 30#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)