WOD
 | Wed, Oct 14 |  |
 Coach JToday’s workout is a classic combination of lower-body pull (deadlifts) and upper-body push (pushups) with a rep scheme and volume that will challenge muscular endurance. |
CrossFit 20261014(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 skier jacks 10 alternating single-leg toe touches 20 alternating reverse lunges 10 push-ups to down dog :30 mountain climbers 10 unweighted good mornings 20 walking lunge steps 5 push-ups, narrow hands 5 push-ups, regular hands 5 push-ups, wide hands :30 up-downs WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3-4 push-ups 10 deadlifts 3-4 push-ups – Rest 1:00-2:00 between sets – Build up to workout weight and push-up variation WOD: 4 rounds for time Rx: STIMULUS 8:00-12:00 25 deadlifts (185/125) 25 push-ups MODIFICATIONS: -Deadlift, modify weight first, then reps, e.g., 15, 10 -Push-up, modify reps first, e.g., 15, 10 and/or movement, e.g., knees STIMULUS NOTES: Time cap 14:00 Classic combination of lower-body pull and upper-body push with a rep scheme and volume that will challenge muscular endurance Moderate deadlift load; 1:30 or less per round, with the first 25 reps unbroken or with one very short strategic break Push-ups in under 1:30; small sets with planned rest to maintain consistency STRETCHING: 1:00 hamstring scoop stretch 1:00 doorway pec stretch/side
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