WOD

TODAY'S WOD

Workout of the Day

CrossFit - Mon, Sep 15

Warm-up

Banded warm-up | 5:00

2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs

Dynamic warm-up | 14:00

1 set:
1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)

1 set:
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)

1 set:
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges

1 set:
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats

Thruster (7 x 1 working to a heavy 1RM )

Service Cup 1 (Time)

- RX -
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar

- INTERMEDIATE -
21-15-9-9 reps for time of:
Thrusters (45/65 lb)
Lateral burpees over the bar

- BEGINNER -
15-9-9 reps for time of:
Thrusters (35/45 lb)
Lateral burpee step-over the bar

- MASTERS 55+ -
21-15-9-9 reps for time of:
Thrusters (45/65 lb)
Lateral burpees over the bar

Skill Work (Checkmark)

Post-workout accessory
3 sets:
10-15 GHD sit-ups

Stretching (Checkmark)

1 set:
1:00 couch stretch/leg

- AT-HOME - (Time)

- AT-HOME -
21-15-9-9 reps for time of:
Double-dumbbell thrusters (20/35 lb)
Lateral burpees over a dumbbell

Snatch (Wave 1: 50% x 3 55% x 2 60% x 1 Wave 2: 55% x 3 60% x 2 60% x 1 Wave 3: 60% x 3 65% x 2 70% x 1)

- Welcome to Week 5 of this 2025 Strength 1 lifting cycle. This is a deload week, and then next week, we will test our 1-rep snatch.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
- Rest as needed between percentages and waves.

Back Squat (10-8-8-6-6)

- Welcome to Week 5 of this 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep back squat.
- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
- Rest as needed between sets.

- STRENGTH III - (5 Rounds for reps)

5 sets for load:
10 close-grip bench presses

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- Rest as needed and build to your heaviest set of 10.
- Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.

- SKILL I - (Checkmark)

3 sets:
25 GHD sit-ups
:30 handstand hold
:30 side plank hold/side

- Prioritize technique over speed.
- Focus on extending the knees to initiate the sit-up; scale range of motion as needed.
- Perform side planks from the elbow; bend the knees to scale as needed.
- Reduce the difficulty of the handstand hold by reducing the time or performing a pike hold. If you want to increase the difficulty, perform a wall-facing handstand hold.

- STAMINA I - (2 Rounds for reps)

2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
- Rest 1:00 between each distance.

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- 23:00-30:00 (including rest).
- Run each distance as hard as you would in a workout.
- The longer the distance, the slower your pace.
- 200 meters in :45-1:15.
- 400 meters in 1:15-1:45.
- 800 meters in 3:00-4:00.
- 100 meters in :15-:30.
- Run modifications: distance, substitutions
- Equipment substitutions: 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row or ski

WOD