CrossFit 20260730 Thu, Jul 30, 2026

Thu, 30 Jul 2026 00:00:00 MST

WARM-UP:
200m walk

2 sets:
5 plank to downward dog
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs
:30 jumping jacks
10 alternating reverse lunges
:30 Cobra stretch to downward dog
10 box step-ups/box jumps

SKILL:
2 sets for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders or cross-overs
:30 rest

WOD MOVEMENT REVIEW & WARM-UP:
Toes-to-bar

WOD: AMRAP x 12min
Rx:
STIMULUS 6-8 rounds
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (30/24 in)
– Pick up wherever you left off before each set of box jumps

MODIFICATIONS:
-Double-unders, modify reps first, e.g., 18 then movement, single-single-double, single-unders
-Toes-to-bars, modify reps first, e.g., 9 then movement, e.g., knees-to-armpits, hanging leg raises
-Box jumps, modify height first then reps, e.g., 8 then movement, e.g., step-ups

STIMULUS NOTES:
6-8 rounds
Double-unders in under :45
Toes-to-bars in under 1:00; unbroken to start and no more than 3 very short breaks later in the workout
Continuous movement through the box jumps; step down from the box
Fatigue from compounding jumping movements

STRETCHING:
200m walk
1:00 standing pike stretch
1:00 banded lat stretch
1:00 forearm extension stretch

Strength + Skill 2026 0730 Thu, Jul 30, 2026

Thu, 30 Jul 2026 00:00:00 MST

Warmup: 200m walk
GoWOD

3 sets:
1 clean pull to hold + 2 dip power cleans + 1 hang clean @ 50-55%

Work up to a heavy complex:
1 power clean + 1 clean + 1 FS

Then every 1:30 x 4 sets:
2 cleans at 85-90% of above complex

E2MOM x 4 sets:
1 pause front squat (2sec) + 1 front squat @ 70%

Stretching

CrossFit Allure Workout for Jul 30, 2026

CrossFit 20260730 Thu, Jul 30, 2026

Strength + Skill 2026 0730 Thu, Jul 30, 2026