Flash
Monday, September 11th, 2023 – Flash Class
WOD
Workout Format
As Many Rounds as Possible in 20 Minutes
Competitive
2 Box Jump Overs (30”/24”)
4 Handstand Push-Ups
8 Dumbbell Snatches (70/50)
4 Handstand Push-Ups
8 Dumbbell Snatches (70/50)
Performance
2 Box Jump Overs (24”20”)
4 Hand Release Push-Ups
8 Dumbbell Snatches (50/35)
4 Hand Release Push-Ups
8 Dumbbell Snatches (50/35)
Lifestyle
2 Box Jump Overs (24”20”)
4 Hand Release Push-Ups
8 Dumbbell Snatches (50/35)
4 Hand Release Push-Ups
8 Dumbbell Snatches (50/35)
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Pigeon Stretch
Crossbody Shoulder Stretch
Pigeon Stretch
Notes
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Vertical Jump
KB Romanian Deadlift
KB Halos
Sit-up
Inchworms
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
8 Empty Barbell Back Squat
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Vertical Jump
KB Romanian Deadlift
KB Halos
Sit-up
Inchworms
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
8 Empty Barbell Back Squat
Bathroom Break and Scaling Options: