WOD
 | Tue, Jul 6 2021 |  |
 | Happy Birthday: Aaron D |
| CrossFit 20210706 | Pullup Program 20210706 | CFA Kids - Week 23 |
CrossFit 20210706
(Time, Rx2, Rx3)
Warmup
Power Snatch Warmup
EMOTM x 5
- 5 Touch-n-Go Power Snatches
WOD: 2 Rounds
- 200m Run, 9 Double DB Burpee Deadlifts
- 200m Run, 7 Double DB Burpee Power Cleans
- 200m Run, 5 Double DB Burpee Clean & Jerks
Rx 50/35
Rx2 40/25
Rx3 30/15
| 0% |  | |  | 0% |
| Daniel O | 23:03 Rx | | | Wanona | 12:21 Rx2 | Bike | | Sushant | 17:05 Rx2 | | | Josh | 18:45 Rx2 | | | Primadelia | 19:34 Rx3 | | | Ankur | 19:55 Rx3 | | | Perry | 12:20 | 1 round | | Brittney | 17:03 | 15/20# | | Kristen | 17:22 | 15/20 | | Emma | 17:47 | 18/26# | | Lisa | 18:13 | 10# | | Clara | 22:00 | Scaled |
|
Pullup Program 20210706
(Check In)
Cardio Warmup
3 Rounds
- 10 Alt Prone Chest Stretch
- 5 Explosive Pushups
- 20 Banded External Rotation Pulls
2 x 5 Easy Strict Pullups (rest 30 sec)
3 x 10 Weighted Deadbugs (rest 30 sec)
Strength:
- 5 x 5 Bench Press (build to heavy set)
(rest 2 mins between sets)
- 3 x 8 Dual DB/KB Bent Over Row (rest 60 secs)
- 3 x 15 Single Arm Tricep Kickbacks / side (rest 30 secs)
3 Rounds
- max Bar Hang
- 12 Superman Pulses
(rest 90 secs)
| 0% | | | | 0% |
| Sara | Yes | | | Sheridan | Yes | | | Coach J | Yes | |
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CFA Kids - Week 23
(Time, Rx2, Rx3)
Warm up: 3 Rounds
10 Squat Jumps
6 Bar Scarecrow Lifts
5 Slow Arm Circles (forward/backward)
Skill/Strength:
Review Pullups
Hand placement
Bar Hangs
Scapular Pullups
Negative Pullups 1-1-1-1-1
WOD:
21-15-19
Knee-ups
Sumo-Deadlifts
Rx Bar Sumo-Deadlifts
Rx2 5 or 10# DB DLs
Rx3 PVC DLs
ALL WITH QUALITY MOVEMENTS
Game:
Deck of Cards
| 0% | | | | 0% |
| Aarón | 2:30 Rx | | | Patrick | 4:10 Rx | |
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