WOD
 | Tue, May 18 2021 |  |
| CrossFit 20200518 | CFA Kids - Week 15 Day 29 (Back Squats) | Pullup Program 20210518 |
CrossFit 20200518
(Time, Rx2, Rx3)
Warmup
Strict Press Warmup
5 Sets
- 1 Tempo Strict Press (4 sec descent)
- 2 Strict Press
WOD: 3 Rounds
- 2 Rope Climbs
- 35 Wall Balls
Rx2 - 3 Half Rope Climbs
Rx3 - 4 Rope Cinches or Rope Lowers, 25 Wall Balls (scaled weight)
| 0% |  | |  | 0% |
| Levi | 7:35 Rx | | | Josiah | 9:11 Rx | | | Sushant | 10:46 Rx2 | | | Kristen | 7:22 Rx3 | | | Brittney | 7:31 Rx3 | | | Primadelia | 7:47 Rx3 | | | Perry | 8:36 Rx3 | |
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CFA Kids - Week 15 Day 29 (Back Squats)
(Time)
Warm up:
3 Rounds
10 Jumping Jacks
20 Power Punches
10 Air Squats
Skill/Strength:
Review Back Squats - Watch Coach Brooke
Feet in Squat position
Thumbs to Shoulders
Bums Back to Squat
Stand Tall
WOD:
For Time with 10-min Time Cap
10 Air Squats
5 Sumo Deadlift High Pulls
5 Back Squats
Max Bar Hang
Game:
Barnyard Tag
| 0% | | | | 0% |
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Pullup Program 20210518
(Check In)
Warmup
3 Rounds
- 30 Plank Shoulder Taps
- 10 Scapular Pullups
- 10 Reverse Snow Angels
BMU Drills
- Target Swings
- Kip Swings
- Air Chair
Strength:
- 3 x 10 toe assist Pullup (2 sec descent)
or
- 8-7-6-6-5 Strict Pullups (weighted if possible)
superset w/ 8 Landmine Rotational Punch / arm (3 sets total)
Core Accessory: 3 Rounds
- 10 Laying Leg Raises
- 10 Semi-Max L-Sit Hang
- 20 Superman Pulses
| 0% | | | | 0% |
| Josiah | Yes | | | Levi | Yes | | | Coach B | Yes | | | Sheridan | Yes | | | Sara | Yes | | | Coach E | Yes | |
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