WOD
 | Tue, May 11 2021 |  |
| CrossFit 20210511 | CrossFit Kids - 20210511 | Pullup Program 20210511 |
CrossFit 20210511
(Reps, Rx2)
Warmup
Bench Press 5-5-5-3-3-3
Then, 3 sets of
- 1 Tempo Pausing Bench Press
- 1 Tempo Bench Press
- 1 Bench Press
Tempo = 4 sec descent
Pause = 2 sec at bottom
WOD: Tabata This!
- Tabata Row (cals), Rest 1 minute
- Tabata Squat, Rest 1 minute
- Tabata Pull-Up, Rest 1 minute
- Tabata Push-Up, Rest 1 minute
- Tabata Sit-Up
Rx2 Scaled Pullup (Ring Row) and/or Knee Pushups
Score = sum of lowest reps from each Tabata set
| 0% |  | |  | 0% |
| Coach J | 44 Rx | | | Josiah | 39 Rx | GHD | | Levi | 39 Rx | GHD | | Kristen | 44 Rx2 | | | Brittney | 43 Rx2 | | | Emma | 43 Rx2 | | | Savannah | 41 Rx2 | | | Joanie | 38 Rx2 | | | Lisa | 37 Rx2 | | | Sushant | 33 Rx2 | | | Perry | 40 | 4-rnds ea |
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CrossFit Kids - 20210511
(Reps)
Warmup
3 Rounds:
- 100m Run
- 10 Good Mornings
- 10 Touch the Sky - Touch Your Toes
Review Sumo Deadlift High Pull - Watch Coach Brooke
- Feet in Sumo Wrestler Position
- Arms straight in front
- Bums Back to Squat
- Hips Forward
- Arms to Scarecrow
WOD: 10-min AMRAP
- 5 Sumo Deadlift High Pulls
- 100m Run
- 10 Air Squats
- 100m Run
Game: Ring Toss
| 0% | | | | 0% |
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Pullup Program 20210511
(Max Time, Rx2, Rx3)
Warmup
KB Work: 3 Rounds
- 5 Halos (each way)
- 5 Press (left arm)
- 5 Windmill (left side)
- 5 Press (right arm)
- 5 Windmill (right side)
- 5 Push Press (per arm)
3 Sticking Point Pullup Max Hold (get sufficient rest between sets)
- record max hold time
Rx = at top of pullup
Rx2 = 90 degrees
Rx3 = below 90 degrees
Strength: 8-7-6-5-5
- Strict or assisted Chinups
superset w/ Max Reps Strict HSPU (scale as necessary)
Finisher: 3 Rounds
- 10 Banded Lat Pull Downs
- 10 Diamond Pushups
- 20 Sec Static Hold
| 100% | | | | 0% |
| 1st | 8 Rx | Coach E Tue, May 11, 2021 | | 2nd | 20 Rx2 | Coach B Tue, May 11, 2021 | | 3rd | 7 | Coach A Sun, Jan 26, 2025 | | 1st | 45 Rx | Coach J Sun, Jan 26, 2025 | | 2nd | 42 Rx | Joey P Sun, Jan 26, 2025 | | 3rd | 30 Rx | Royce Sun, Jan 26, 2025 |
| Omar | 33 Rx | | | Josiah | 30 Rx | | | Levi | 25 Rx | | | Coach J | 24 Rx | | | Coach E | 8 Rx | | | Coach B | 20 Rx2 | | | Sara | 24 Rx3 | |
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