CrossFit WOD, April 7, 2024
CrossFit – Sun, Apr 7
Warm up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Machine of choice</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Progressive pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @easy pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @mod Pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @hard pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @mod Pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @easy pace</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*If on a bike perform 200m instead of 100m</span></p>
Recovery (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 minutes at easy pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 minute erg of athlete’s choice</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 split stance single arm russian KBS @ 12/8kg PER ARM</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 turkish get ups PER ARM</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 minute erg of athletes choice</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 sec bottom of goblet squat hold @ 12/8k g</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 three point KB rows PER ARM</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*light and for quality focused</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Stance Single Arm Russian KB Swing</a><br><a target="_blank" rel="noopener noreferrer" href=" Get-Up</a><br><a target="_blank" rel="noopener noreferrer" href=" of Squat Hold</a><br><a target="_blank" rel="noopener noreferrer" href=" Point Dumbbell Row</a></p><p> </p><p>Met-Con Notes:<br>Intent – Promote blood flow and recovery. We want members focused on a smooth effort throughout with consistent breathing.</p><p>Target – Focus on movement quality in the KB movements. The KB should be light enough to comfortably move through all the volume without getting sore afterward.</p><p>Feel – Low intensity</p><p>Flow – N/A</p>
Cooldown (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Movement & Mobilty Path</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">A. Wrist Sequence: 10 reps per position.</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">B. Single Arm Down Dog: 3 x 8 per side, rest 30s.</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Emphasis on pushing the ground away</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">C. Elevated Cat Stretch: 2 x 60s hold, rest 30s.</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">D. Single Leg Hamstring PNF Stretch: 2-3 x 3 intervals x 20s passive stretch + 10s contraction, rest 30s.</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Heavy resistance band / you will hold a hamstring stretch for 20s then actively contract your hamstring by pushing your heel down towards the ground, then repeat this</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">E. Upright Couch Stretch: 2-3 x 45s per side, rest 30s.</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">F. 90/90 Hip ER/IR Lift Offs: 3 x 5 per side + 1-2s hold, rest 30s.</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Execution = if you’re not able to lift your front leg off the ground, you can use your hands to help lift your leg off the ground</span><br><a target="_blank" rel="noopener noreferrer" href=" style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">G. Bottom of Squat Walk Ins and Outs: 2-3 x 3-5 in and outs, rest 30s.</span><br><a target="_blank" rel="noopener noreferrer" href=";