WOD
 | Tue, Jun 29 2021 |  |
| CrossFit 20210629 | CFA Kids - Week 22 | Pullup Program 20210629 |
CrossFit 20210629
(Time, Rx2, Rx3)
Warmup:
30 Jumping Jacks > 10 PVC OH Lunges
25 Jumping Jacks > 10 Shoot-thrus
20 Jumping Jacks > 10 PVC OH Wall Squats
15 Jumping Jacks > 10 Pushups
Skill/Strength:
EMOM x 10
- 1 Power Snatch
- 1 OH Squat
WOD:
9-8-7
- Power Snatch
- OH Squat
30/24 Assault Bike (500m/400m Row)
6-5-4
- Power Snatch
- OH Squat
30/24 Assault Bike (500m/400m Row)
3-2-1
- Power Snatch
- OH Squat
Rx 85/60
Rx2 75/50
Rx3 65/40
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| Daniel O | 17:54 Rx | | | Coach E | 18:36 Rx | | | AJ | 19:49 Rx | | | Sushant | 16:08 Rx3 | Run/Bike | | Brittney | 14:45 | 35#/Bike | | Jason T | 16:40 | 45#/Run | | Perry | 17:44 | 45# | | Clara | 18:42 | 15# | | Kristen | 19:04 | 35#/Run/Bike | | Heather | 20:17 | 15# | | Primadelia | 24:07 | 35# |
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CFA Kids - Week 22
(Reps, Rx2, Rx3)
Warm up: 3 Rounds
100m Run
6 Rotating Planks
Bear Crawl
Skill/Strength:
Review Presses
Stand in one line
Each athlete is given the name of a press and they execute
Try to add weight
WOD: 14-min AMRAP
50m Run
5 Strict Press
15 Jump Rope Singles
5 Burpees
15 Sit Ups
Rx Bar Strict Press w/ exceptional movements
Rx2 DB strict Press w/ exceptional movements
Rx3 PVC Strict Press
Game:
Frogger
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| Aarón | 318 Rx2 | | | Patrick | 277 Rx3 | |
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Pullup Program 20210629
(Check In)
Cardio Warmup
Shoulder Warmup
2 x 5 very easy assisted strict pullups
Strength Building
- 4 x 6 Single Arm DB Row / arm
(1 sec pause at top, 3 sec descent)
(30 sec rest between arms)
- 3 x 15 Seated Lat Pull-Downs
(rest 60 secs between sets)
- 3 x 15 Supinated DB Biceps Curls
(rest 60 secs between sets)
- 3 x 15 Banded Tricep extensions
(rest 60 secs between sets)
- 3 x 60 sec Farmers Hold (very heavy!)
(rest 30 secs between sets)
10 Mins - play around with double band pullups/muscle-ups
Finisher: 8-10 Wall Walks
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