WOD
 | Thu, Sep 16 2021 |  |
| CrossFit 20210916 | PT - 09016021 | Squat Program 20210916 |
CrossFit 20210916
(Reps, Rx2, Rx3)
Row/Rings Warmup
Turkish Getup Progression
WOD: 20 Min AMRAP
- 200m Run
- 15 Ring Dips
- 10 DB Turkish Getups (35/20)
Rx2: Assisted Ring Dips or 10 Matador Dips, 20/10 Turkish Getups
Rx3: Assisted Matador or Box Dips, 10/5 Turkish Getups
| 0% |  | |  | 0% |
| Coach J | 78 Rx | | | Daniel O | 83 Rx2 | | | Josiah | 82 Rx2 | | | Levi | 73 Rx2 | | | Polyanna | 125 Rx3 | 10#, parallette dips | | Emma | 100 Rx3 | 10#, Banded matador dips, 200m run at end | | Casey | 100 Rx3 | | | Clara | 100 Rx3 | | | Primadelia | 100 Rx3 | | | Perry | 125 | 100m run/15 single leg squats |
|
PT - 09016021
(Check In)
Warm Up:
300m Bike > 10 Side-2-Side Leg Swings
300m Bike > 10 Lateral Lunges
300m Bike > 10 Mountain Climbers
WOD Warm Up: 3 Rounds
15 Slam Balls @ 10#
5 Slam Ball Lift & Chop (ea side)
15 Slam Ball Front Lunges
WOD: 25 Min Circuit
10 Cal Row
10 Alt DB Clean to Press @ 10#
10 Wall Balls @ 8# to 9ft
10 Alt DB Strict Press @ 5#
10 Russian Twists
Cool Down:
Foam Rolling
| 0% | | | | 0% |
|
Squat Program 20210916
(Check In)
Cardio Warmup
2 Rounds
- 8 Ankle Rotations / direction
- 60 Sec Wall Sit (squeeze ball between knees)
- 8 Standing Toe Touches (toes elevated)
- 8 Standing Toe Touches (heels elevated)
- 8 Standing Toe Touches (feet flat)
- 25 Seated Leg Lifts
Back Squat Warmup
EMOTM x 11 Mins
- 2 Back Squats @ 68%
Accessory
- 12 Lateral/Back Lunges
- 20 GHD Hip Extensions
- 20 Sec GHD Extension Hold
| 0% | | | | 0% |
| Josiah | Yes | | | Coach J | Yes | | | Levi | Yes | | | James H | Yes | | | Sara | Yes | | | Coach E | Yes | | | Omar | Yes | |
|
