Workout of the day
Get ready to sculpt and refine your body with our “Sunday Sculpt” WOD! This workout is designed to challenge your strength and technique, ensuring you get a full-body workout. Tighten, tone, and unleash your inner CrossFit champion!
The workout of the day consists of:
3 rounds for time of: 9-7-5 Strict Muscle-ups 9-7-5 Snatches (135 lbs / 61 kg for men, 95 lbs / 43 kg for women)
Scaling
Strict Muscle-up: Use banded muscle-ups or jumping muscle-ups, or do 2x pull-ups and 2x ring dips for each muscle-up Snatch: Scale the weight to a manageable load, or substitute with power snatches or hang snatches
No equipment
Strict Muscle-up: Do 2x push-ups and 2x dips for each muscle-up Snatch: Use household items like a backpack filled with books for the snatches. If no weight is available, perform bodyweight movements like air squats or jumping squats
Warmup
- 5 minutes of light cardio (jogging, rowing, or high knees)
- Dynamic stretches: arm circles, hip circles, and leg swings (10 each direction)
- Mobility work: 1 minute each of wrist stretches, shoulder dislocations with PVC pipe or broomstick, and overhead squat hold with PVC pipe
- Specific warm-up: 2 rounds of 5 ring rows or assisted pull-ups, 5 PVC pipe or broomstick snatches, and 5 push-ups
Cooldown
- 5 minutes of light jogging or walking to bring your heart rate down
- Static stretches: 1 minute each of shoulder stretches, overhead triceps stretches, wrist extensions, and hamstring stretches
- Foam rolling (if available): 1 minute on upper back, lats, and hamstrings
