WOD

Mon, Oct 12

Coach J

Today is a heavy day disguised as a WOD.

You'll combine heavy jerks with a fast run.

The jerks should be at or near 75% of your 1-rep max.

Run efforts should be completed in under 25 seconds at a near-sprint pace.

After completing the run each round, log the load lifted and time of the run.

Your score will be the heaviest load lifted and slowest 100-meter run time.

CrossFit 20261012

Upper Body Strength 20261012

CrossFit 20261012

(Weight)
WARM-UP:
200m walk
5 strict presses
5 air squats
100m run (moderate)
5 dip-drives
5 drop squats
100m run (moderate)
5 push presses
5 broad jumps
100m run (faster)

WOD MOVEMENT REVIEW & WARM-UP:
Every 2:00 x 4 sets:
5 push jerks
50m run
– Increase load and pace with each set
– Final build-up set should be slightly lower than the first anticipated workout weight

WOD: Every 5:00 x 5 sets
Rx:
STIMULUS
5 push jerks
:30 rest
100m run
– Score is heaviest load lifted and slowest run effort

STIMULUS NOTES:
Combination of heavy, explosive overhead lifting alongside a short, hard run effort
All 5 push jerk sets should be at or near 75%+ of a 1-rep max
Take the bar from the rack
Run efforts in under :25; near-sprint pace

STRETCHING:
1:00 banded shoulder stretch/side
1:00 couch stretch/leg

1^st	130 Rx	Nicole B Mon, Oct 12, 2026
2^nd	105 Rx	Erandi A Mon, Oct 12, 2026 Amelia Mon, Oct 12, 2026
3^rd	100 Rx	Natalie Mon, Oct 12, 2026
1^st	205 Rx	Kyle Mon, Oct 12, 2026
2^nd	175 Rx	Brice Mon, Oct 12, 2026
3^rd	135 Rx	Coach C Mon, Oct 12, 2026

Kyle	205 Rx	20 secs
Brice	175 Rx	21 secs
Coach C	135 Rx	18 secs
Nicole B	130 Rx	25 secs
Josh	115 Rx	25 secs
Amelia	105 Rx	21 secs
Erandi A	105 Rx	26 secs
Natalie	100 Rx	24 secs
Thomas M	90 Rx	24 secs
Rosie	45 Rx	28 secs
Kelly	45 Rx	27 secs