WOD
 | Tue, Jul 20 2021 |  |
| CrossFit 20210720 | CFA Kids - Week 25 CLEAN | Pullup Program 20210720 | MAX Chin Hang Hold |
CrossFit 20210720
(Reps, Rx2, Rx3)
Warmup: Stretches are for 30 sec & each leg
15 Squat Jumps > Piriformis Stretch & Leg Cross over Knee Stretch
15 Squat Jumps > Quad Stretch & Calf Stretch
15 Squat Jumps > Iliotibial Band Stretch & Groin Stretch
Zombie Front Squat 3-3-3-3-3
Partner WOD: 20 Mins (1 Min On/1 Min Off)
- 100m Run
- Max Alt. DB Snatch
Rx 50/35
Rx2 40/25
Rx3 30/15
| 0% |  | |  | 0% |
| Coach J | 177 Rx | Jeffe | | Wanona | 235 Rx2 | Weather-heana | | Polyanna | 202 Rx2 | Breanna | | Brittney | 202 Rx2 | 30# / Breanna | | Heather | 235 Rx3 | Weather-heana | | James u | 200 Rx3 | PBJS | | Sushant | 200 Rx3 | PBJS | | Perry | 177 Rx3 | Jeffe | | Lisa | 160 Rx3 | 20# / Caisa | | Casey | 160 Rx3 | 20# / Caisa | | Daniel O | DNF | scaled |
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CFA Kids - Week 25 CLEAN
(Time, Rx2, Rx3)
Warm up: 3 Rounds
4 Room Length Sprints
10 Box Step Ups
30-sec Eagle Arm Stretch (ea arm)
Skill/Strength:
Review Clean
Ball Power Cleans 2-2-2
Bar Power Cleans 3-3-3
Squat Cleans 4-4-4-4
WOD: For Time
4 Rounds
5 Squat Jumps
5 Dumbbell Bicep Curls (ea arm)
5 Squat Cleans
100m Run
Rx Bar Squat Cleans w/ Quality Movements
Rx2 Bar Power Cleans w/ Quality Movements
Rx3 Ball Squat Cleans w/ Quality Movements
Game:
Memory Movements
| 0% | | | | 0% |
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Pullup Program 20210720
(No Results Tracked)
Cardio Warmup
3 Rounds
- 30 sec Cat/Cow
- 30 sec Hollow Hold
(rest 60 sec between sets)
2 x 5 Very Easy Strict Pullups
(rest 30 sec between sets)
Max Bent Arm Chin Hold
(record time in other tab)
4 Rounds
- 8 Tempo Barbell Row (1 sec pause/3 sec descent)
- 20 Alt DB Hammer Curls
(rest 60 sec between sets)
5 sets of 30 sec on/30 sec off
- Hollow Band Press-Down
| 0% | | | | 0% |
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MAX Chin Hang Hold
(Max Time, Rx2, Rx3,  Pullups and MUs)
Hold body on pullup bar with chin above bar for maximum length of time.
Record time in seconds
Rx Overhand (pullup) Grip
Rx2 Reverse (chinup) Grip
Rx3 Use a box or bench for toe support (maximize use of the arms while minimizing use of toe/foot)
| 0% | | | | 0% |
| 1st | 30 Rx | Coach E Sun, Jul 20, 2025 | | 2nd | 10 Rx | Coach B Wed, Sep 11, 2019 | | 3rd | 5 Rx | Amelia Sun, Jul 20, 2025 | | 1st | 34 Rx | Coach J Sun, Jul 20, 2025 | | 2nd | 11 Rx | Josh Wed, Sep 11, 2019 | | 3rd | 6 Rx2 | Patrick Sat, May 15, 2021 |
| Coach J | 30 Rx | | | Coach E | 21 Rx | | | Sheridan | 20 Rx | | | Coach B | 6 Rx | |
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