CrossFit WOD – Sunday250601

Date: Sunday, June 1, 2025

Tema: June Journey: Endurance & Stamina

Calentamiento (10-15 minutos)

• 5 minutos de cardio ligero (por ejemplo, trote ligero, remo o bicicleta).
• Estiramientos dinámicos y movilidad:
  • Círculos con los brazos (hacia delante y hacia atrás, 10 en cada dirección)
  • Leg Swings (forward/backward & side-to-side, 10 each leg/direction)
  • Spiderman Lunges with Thoracic Twist (5 per side)
  • Gato-vaca (10 repeticiones)
  • Light PVC Passthroughs (10 reps)
• Movement Specific Warm-up (2 rounds):
  • 10 sentadillas al aire
  • 5 Wall Ball Shots (light ball)
  • 5 Box Step-ups
  • 5 Hanging Knee Raises
  • 5 Alternating Dumbbell Snatches (light dumbbell)
  • 5 Burpees

Entrenamiento del día (WOD)

Formato: Por tiempo (Completar todas las tareas lo más rápido posible)

The Workout: “The Sunday Chipper”

Completa lo siguiente por tiempo:

• 1000-meter Row
• 50 tiros de Wall Ball (Men: 20 lbs / 9 kg to 10 ft target, Women: 14 lbs / 6 kg to 9 ft target)
• 40 Box Jumps (Hombres: 24 pulgadas / 60 cm, Mujeres: 20 pulgadas / 50 cm)
• 30 Toes-to-Bar (T2B)
• 20 Alternating Dumbbell Snatches (Men: 50 lbs / 22.5 kg, Women: 35 lbs / 15 kg)
• 10 Burpees over the Rower (or Burpees over the Box)

Tiempo máximo: 35-40 minutes (Adjust based on athlete level)

Estándares de Movimiento WOD:

• Fila: Start with feet strapped in. Pull with legs, then hips, then arms. Control the handle back to the starting position. Complete the specified distance.
• Tiros a la pared: Start in a squat with the medicine ball in front of your chest. Squat below parallel, then explode up, throwing the ball to hit the target at the specified height. Catch the ball in a squat for the next repetition.
• Saltos de caja: Start with both feet on the ground. Jump onto the box with both feet. Stand up to full extension on top of the box (hips and knees fully open). Step or jump back down to the ground.
• Toes-to-Bar (T2B): Start from a dead hang on the pull-up bar (arms fully extended, feet behind the bar). Bring both feet up simultaneously to touch the bar between your hands.
• Alternating Dumbbell Snatches: Dumbbell starts on the ground. In one fluid motion, lift the dumbbell to an overhead position, with the arm fully extended, hip and knee fully extended. The dumbbell head does not need to touch the ground at the top. Alternate hands after each rep.
• Burpees over the Rower/Box: Start standing. Drop to the ground with chest and thighs touching the floor. Push up, jump feet forward, and jump over the rower (or box). You can jump or step over the rower/box. Both feet must touch the ground on the other side before the next rep.

Opciones de escalado para el WOD:

• Fila:
  • Reduce distance (e.g., 800m or 700m).
• Tiros a la pared:
  • Reduce weight (e.g., Men: 14 lbs; Women: 10/6 lbs).
  • Reduce target height (e.g., 9 ft for everyone, or a lower target).
  • Reduce repetitions (e.g., 40 or 30 reps).
• Saltos de caja:
  • Reducir la altura de la caja (por ejemplo, Hombres: 20/16 pulgadas; Mujeres: 16/12 pulgadas).
  • Perform Box Step-ups (step onto and off the box) instead of jumping.
  • Reduce repetitions (e.g., 30 or 20 reps).
• Toes-to-Bar (T2B):
  • Reduce repetitions (e.g., 20 or 15 reps).
  • Knees-to-Elbows (bring knees to touch elbows).
  • Hanging Knee Raises (bring knees up towards chest).
  • Sit-ups (50-60 reps to match volume).
• Alternating Dumbbell Snatches:
  • Reduce dumbbell weight (e.g., Men: 35/25 lbs; Women: 25/15 lbs).
  • Reduzca las repeticiones (por ejemplo, 15 o 10 repeticiones).
• Burpees over the Rower/Box:
  • Reduce repetitions (e.g., 8 or 5 reps).
  • Perform regular Burpees (no jump over).
  • Perform Burpees with a step-back/step-up.

Enfriamiento (8-10 minutos)

• Realizar estiramientos estáticos centrándose en:
  • Isquiotibiales (estiramiento de isquiotibiales sentado o de pie)
  • Quads (Kneeling quad stretch)
  • Shoulders (Shoulder mobility with PVC or band)
  • Lats (Lat stretch, usando una barra o un banco)
  • Hips (Pigeon pose, figure-four stretch)
  • Spine (Child’s pose)

Puntuación: Your score for this WOD is the total time taken to complete all tasks. If you hit the time cap, record “TC” plus the last completed exercise and repetitions (e.g., TC + 40 Box Jumps + 15 T2B).

Pace yourself through “The Sunday Chipper” and enjoy the grind!