Friday, August 7th, 2026 - Movement Lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Sand Bag Speed Pass
1 min on 30 sec off · 6 rounds
Grab 2 sandbags each
Count as many unbroken catches as possible each round with your partner

Stay as close as needed to make the catches, pickup speed and distance as you get more comfortable
Track: beat last week's best round

Skill

Metronome Sprinters March
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minute increasing by 20 bpm
Track: your fastest lockout position maintained — beat last week's BPM
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Worst Case Scenario
AMRAP 30 sec on 1 min rest · 5 rounds
Table Top position, hips in front of knees, hands under shoulders
Using the arms, jump and catch yourself on blocks or raised platform

Elite: 6 inch riser
Competitive: foam blocks
Performance: yoga mat

Stimulus

impact volume for wrists elbows and shoulders, time to get tougher hands

Accessory

Accessory
Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
11ft apart — one step further than last week

Cooldown

Collect your high 5's and have an amazing day :)