WOD
 | Tue, Apr 27 2021 |  |
| CrossFit 20210427 | Kids - Week 12 Day 23 (Thruster Nutrition) | Pullup Program 20210427 |
CrossFit 20210427
(Time, Rx2, Rx3)
Warmup:
2-min Jump Rope (keep moving)
2 Rounds
10 Plank Up & Downs
15 Banded Pull-Aparts
20 Bulgarian Squats (10 ea leg)
4 Rounds
- 6 Tempo Ring Rows
- 100' Single Arm OH KB Walk
- 10 Waiter Squats (5 / side)
WOD: 5 Rounds
- 7 DB Rows (left-arm)
- 7 DB Rows (right-arm)
- 21 DB Bench Press
- 400m Run (500m Row)
Rx 40/30
Rx2 25-35/15-25
Rx3 20-30/10-20
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| Daniel O | 24:31 Rx | | | Josiah | 18:41 Rx2 | 45# rows/30# BP | | Levi | 18:44 Rx2 | | | Coach J | 19:42 Rx2 | All nasal breathing | | Emma | 21:05 Rx3 | Started 20# then 15# | | Lisa | 21:30 Rx3 | 10# | | Primadelia | 23:01 Rx3 | |
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Kids - Week 12 Day 23 (Thruster Nutrition)
(Reps)
Warm Up: 3 Rounds
50m Bear Crawl
Broad Jumps
10 Large Arm Circles forward & backward
Skilll/Strength:
Review Pushups - give yourself a BIG hug!
3-4-5-6-7 Squats - remember heel magnets
3-4-5-6-7 Strict Presses - remember laser elbows
Thrusters - Watch Coach Brooke
WOD: 9-min AMRAP
5 Pushups
5 Hang Cleans
5 Thrusters
100m Run
Let’s chat about nutrition!
GAME: Simon Says
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Pullup Program 20210427
(Check In)
Warmup
3 Rounds
- 6 Seated Supine PVC Raise
- 10 Sec Hollow Hold to 10 Rocks
- 20 Toe Tap Pike
Single Arm Foot Supported Hang - 30 secs per side
Bar MU Drills
- Grip (hang, hollow/arch)
- Straight Arm Pull Down
1) Patience Drill
2) Muscle Memory
- Banded Drills
- Kipping Bellybutton to Bar & BarMU attempts
or
- 5 x 5 Jump to Bar MU Support
(superset with a set of 'the sevens')
Finisher: 3 x 20 Band Pull-Aparts
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