WOD
 | Thu, Aug 19 2021 |  |
| CrossFit 20210819 | Personal Training 08192021 | Squat Program 20210819 |
CrossFit 20210819
(Time, Rx2, Rx3)
Warmup
Handstand Hold - Midline
3 Rounds
- 2 Min HS Hold AFSAP
- For each set perform 5 burpees
WOD:
- 400m Run
- 150 Double Unders
- 400m Run
- 50 Box Jump Overs (24/20)
- 400m Run
Rx2 250 Singles, Stepups
Rx3 200m Run, 150 Singles, Stepups (lower box)
| 0% |  | |  | 0% |
| Sheridan | 16:08 Rx | | | Daniel O | 19:57 Rx | | | James u | 13:01 Rx2 | 70 DU's | | Sushant | 13:51 Rx2 | | | Polyanna | 14:19 Rx2 | Box Jumps | | Kristen | 14:43 Rx2 | Box Jumps, 200 singles + DU's | | Casey | 15:03 Rx2 | | | Emma | 15:45 Rx2 | | | Joanie | 17:20 Rx2 | DUs/stepups16:08 | | Kim | 10:08 Rx3 | | | Cori F | 11:41 Rx3 | | | Heidi | 12:13 Rx3 | | | Perry | 12:40 Rx3 | | | Connie | 16:22 Rx3 | |
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Personal Training 08192021
(Check In)
Warm Up:
1000m Bike (increasing speed)
10 Weighted Good Mornings
10 Tricep Pull Downs (blue band)
10 Standing Windmills (5-ea arm)
Strength:
Single Leg Landmine DL 5-5-5 (ea leg)
Front Rack Lunges 4-4-4 (ea leg)
WOD: 5 Rounds
400m Row
- 1 Deadlift @ 65#
- 3 Front Squat @ 25#
- 5 Push Press @ 25#
- 7 Ring Rows
Cool Down:
1000m easy bike
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Squat Program 20210819
(Check In)
5 Min Cardio/Leg Warmup
90/90 Breathing - 20 breaths
3 Rounds
- 10 Cat Cow (2 sec hold at top & bottom)
- 10 Single Leg Glute Bridge (hold 2 sec at top)
- 10 KB Good Morning
- 20 Sec Side Plank / side
4 x 6 Tempo Front Squat (5 sec descent, 1 sec pause at bottom - no bounce, 1 sec only at top)- work toward 7 RPE
Accessory: 3 Rounds
- 20 Split Stance Pollof Press / side
- 20 Sec Band Confirmed Hollow Hold
| 0% | | | | 0% |
| Sheridan | Yes | | | James H | Yes | | | Primadelia | Yes | | | Sara | Yes | | | Omar | Yes | | | Coach J | Yes | |
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