WOD
 | Fri, Oct 9Today |
CrossFit 20261009(Time) WARM-UP: 200m walk :20 easy row :20 moderate row :20 hard row 10 PVC good mornings :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs :20 easy row :20 moderate row :20 hard row 10 push-ups WOD MOVEMENT REVIEW & WARM-UP: Power clean + Rope climb WOD: For time Rx: STIMULUS 16:00-20:00 500/400m row 30 power cleans (135/95) 5 rope climbs 1000/800m row 5 rope climbs 30 power cleans (135/95) 500/400m row MODIFICATIONS: -Row, modify distance e.g., 400/300, 300/200 -Power clean, modify weight first then reps, e.g., 20 -Rope climb, modify reps e.g., 3 then movement, e.g., 1/2 rope climbs, 5 rope lowers STIMULUS NOTES: Time cap 22:00 Rows at a 2:00/500m pace or better Cleans in 3:00 or less for the first set and less than 4:00 for the second set Rope climbs in 2:00 or less for the first set and 3:00 or less for the second set Intended pulling and grip redundancy STRETCHING: 2:00 foam roll quads 1:00 banded hamstring stretch/side 1:00 lacrosse ball forearm smash/side
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The 4-1-1
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