WOD
 | Tue, Jun 22 2021 |  |
| CrossFit 20210622 | Max Thruster | CFA Kids - Week 21 | Pullup Program 20210622 |
CrossFit 20210622
(Reps, Rx2, Rx3)
Warmup:
150m Row > Prayer Stretch
150m Row > Pigeon Stretch
150m Row > Eagle Arm Stretch
150m Row > Big Toe Squat Stretch
3 Rounds
- 10 GHD Hip Extensions
- 10 V-Ups
- 10 KB Swing
Thrusters 8-5-3-1-1-3-5-8
(work to max weight on the singles, make 2nd half heavier than first,
record max weight in other tab)
WOD:
- 10Min: 1 mile run -> max C&J (135/95)
- Rest 3 Mins
- 7 Min: 800m Run -> max Snatch (115/85)
- Rest 3 Mins
- 4 Min: 400m Run -> max Thrusters (95/65)
score = total reps from max movements
Rx2 - 1200m, 800m, 400m & 115/85, 95/65, 75/55
Rx3 800m, 600m, 400m & 95/65, 75/55, 65/45
| 0% |  | |  | 0% |
| Coach J | 18 Rx | | | Emma | 50 Rx3 | | | Brittney | 45 Rx3 | | | Kristen | 40 | Rx3 run/55/45/45 | | Primadelia | 35 | Rx3run/55/45/35 | | Perry | 27 | All modified |
|
Max Thruster
(Weight,  Misc Barbell)
Max Thruster
1 Rep Max Thruster (full squat, full press)
| 100% | | | | 0% |
Planned: Thu,Jul10,2025 Wed,Dec11,2024 Sun,Jul2,2023 Sun,Feb26,2023 Fri,Feb24,2023 Wed,Jan11,2023 Wed,Jun22,2022 Fri,Feb4,2022 Thu,Sep30,2021 Tue,Jun22,2021 Thu,Sep24,2020 Sun,Apr28,2019| 1st | 115 Rx | Coach E Thu, Jul 10, 2025 | | 2nd | 110 Rx | Coach B Mon, Sep 25, 2023 | | 3rd | 101.5 Rx | Tracy L Fri, Feb 24, 2023 | | 1st | 205 Rx | Brice Thu, Jul 10, 2025
Coach C Fri, Feb 9, 2024 | | 2nd | 185 Rx | Joe K Wed, Jul 17, 2024 | | 3rd | 165 Rx | Derrick Thu, Jul 10, 2025
Josh Fri, Feb 24, 2023 |
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CFA Kids - Week 21
(Time, Rx2)
Warm up: 3 Rounds
15 Jump Rope Singles
Broad Jumps
Lunges
Skill/Strength:
Review Kettlebell Swing
Set up at KB
Hinge
Swing
Squats 5-5-5 (try to increase weight with each set)
WOD: For Time
5 Box Jumps
10m Roving Plank
10 KB Russian Swings
5 Goblet Squats
Rx Box Jumps w/ exceptional movements, Rx2 Step Ups
Game:
Run, Run Chicken Go Home (see Coach Talk)
| 0% | | | | 0% |
| Aarón | 4:35 Rx | Part jumps | | Victor ' | 4:59 Rx | | | Patrick | 5:57 Rx | |
|
Pullup Program 20210622
(Check In)
Cardio & Shoulder Warmup
2 Rounds
- 10 Up and Down Dogs
- 30 Sec Active Hang
2 x 5 easy assisted Strict Pullups
(rest 30 secs between sets)
3 x 6 Alternating Two Up/One Down Pullups (or Negatives)
(rest 60 secs between sets)
5 rounds of 30 sec Hollow Hold + 30 sec rest
3 Rounds
- 30 sec Superman Hold
- 30 sec Childs Pose
(no rest)
| 0% | | | | 0% |
| Primadelia | Yes | | | Coach J | Yes | | | Sheridan | Yes | | | Coach B | Yes | | | Wanona | Yes | | | Sara | Yes | | | Omar | Yes | | | Coach E | Yes | | | Joey P | Yes | |
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