Flash
Tuesday, July 4th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Row or Bike
Elevated Push-up
Step UPS
Pull-up Negatives
Hollow Hold
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Supinated Bicep Curls
10 Pronated Bent Over Barbell Rows
Rest 30 Seconds
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 3 Rounds
Row or Bike
Elevated Push-up
Step UPS
Pull-up Negatives
Hollow Hold
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Supinated Bicep Curls
10 Pronated Bent Over Barbell Rows
Rest 30 Seconds
Bathroom Break and Scaling Options:
WOD
Workout Format
For Time (12 minute time cap)
Competitive
21-18-15-9-6
Strict Pull-Ups
Push-Ups
Strict Pull-Ups
Push-Ups
Performance
21-18-15-9-6
Banded Pull-Ups
Elevated Push-Ups
Banded Pull-Ups
Elevated Push-Ups
Lifestyle
18-15-9-6-3
Ring Rows
Elevated Push-Ups
Ring Rows
Elevated Push-Ups
Cooldown
Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side