SUCCESS STORIES

GET SUPPLE WITH COACH SANDI
Our team has been working really hard to provide as much structure, accountability, follow up and educational content as possible for our CrossFit Pneuma community, while everyone is training from home. In case you missed it, Coach Sandi led us through a Mobility Wednesday. It was awesome, great job Sandi!

What is ROMWOD?
Range Of Motion Workout Of the Day

Why are Active Recovery/Mobility days important?
ROMWOD Wednesdays & Sundays are designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity.

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#HumblePassionatePositive #MissionReady #InThisTogether #crossfitpneuma #MobilityWednesday

We are having a blast hosting ZOOM workouts at 6am, 9am and 5pm as announced. Its been SOOOO good seeing everyone and getting a chance to talk to you and coach you through spicy at-home workouts!

ZOOM Workouts include:
– Workout Brief
– Warm-Up
– Movement Demonstrations
– How to Modify
– Stimulus for the day

Metcon (Time)
10 DB Snatch
10 Sit Ups
10 Double-Unders
..
20 DB Snatch
20 Sit Ups
20 Double-Unders
..
30 DB Snatch
30 Sit Ups
30 Double-Unders
..
40 DB Snatch
40 Sit Ups
40 Double-Unders
..
50 DB Snatch
50 Sit Ups
50 Double-Unders
*The DB Snatch movement is from the HANG. Alternating each rep.

PART 1 – WARM UP (Using a stopwatch for :20 seconds)
3 ROUNDS
1. Toe Taps w/Dumbbell
2. Hop overs or Lateral Hops
3. Toe Touches
4. Inchworm Walks (NO Push-Up)
5. Mountain Climbers
6. Hollow Crunches

PART 2 – SKILL WARM UP
2 ROUNDS
1. Single Arm DB Deadlift x 5 reps (Left/Right)
2. Single Arm Hang High Elbow x 5 reps (Left/Right)
3. Single Arm Strict Overhead Press x 5 reps (Left/Right)
4. Single Arm DB Snatch – from the hang – x 5 reps (Left/Right)

STIMULUS & STRATEGY:
The mission today is to move well and move consistently well across all of our reps and movements for the day. Keep moving is our mindset. That doesn’t mean, don’t stop, it just means choose the RIGHT movement scale, choose the RIGHT loading and attack the workout with a pace that you can sustain for 15-19 minutes with minimal rest. A good strategy is to push on the DB Snatch, active recover on the sit-ups and then moderate pace on the jump rope.

A. Max Strict Pull-ups, No time cap.
*Once athlete comes off of bar the test ends.

B. AMRAP x 15 MIN:
10 Bent Over DB Rows
10 Push-Up + Pike (aka Down Dog)
15 Russian KBS (or Substitute)

PULL-UP SUBS:
– Bent Over DB Rows, this can be done with a single kettlebell or pair Dumbbells
– TRX Rows or Ring Rows

SHOULDER-TO-OVERHEAD SUBS:
– Hand Release push-ups
– Push up + Pike
– Any DB, KB, Backpack/Rucksack or any weighted overhead option pressing from shoulder to overhead

KETTLEBELL SUBS:
– Dumbbell or Kettlebell swings
– Backpack/Rucksack Swings
– If no equipment at all perform shallow hinge jumps

Home/Travel WOD, For Time:
10 Single DB Hang C&J, 10 Lateral Jump Over Bell
20 Single DB Hang C&J, 20 Lateral Jump Over Bell
30 Single DB Hang C&J, 30 Lateral Jump Over Bell
40 Single DB Hang C&J, 40 Lateral Jump Over Bell
50 Single DB Hang C&J, 50 Lateral Jump Over Bell
Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions
*Lateral Jump Over Bell: A two-foot hop laterally over dumbbell

*Substitutes:
– Double-Unders or Single Unders if you have space
– Jumping jacks for lateral hops