WOD
 | Tue, Sep 28 2021 |  |
| CrossFit 20210928 | CFA Kids - Week 34 | Pullup Program 20210928 |
CrossFit 20210928
(Time, Rx2, Rx3)
Warmup: 6 Mins AMRAP
- 10 Alt Spiderman Stretch
- 10 Leg Swings (across body) / leg
- 10 Good Morning + Jump
- 20 Double Unders or Singles
Work Up to Max Weight Thruster
(weight may be taken from the rack)
WOD:
- 100 Barbell SDHP (75/55)
- EMOTM (including the start) perform 25 Double Unders
Rx2 65/45, 25 Singles or 12 DUs
Rx3 45/35, 25 Singles
| 0% |  | |  | 0% |
| Cori F | 6:51 Rx2 | | | James u | 10:31 Rx2 | Some @ 25 DUs | | Emma | 6:00 Rx3 | | | Polyanna | 6:40 Rx3 | | | Perry | 7:33 Rx3 | | | Kim | 7:50 Rx3 | | | Casey | 7:55 Rx3 | |
|
CFA Kids - Week 34
(Time, Rx2, Rx3)
Warm up: 3 Rounds
Backward Bear Crawls (across room twice)
20 sec High Plank
Frog Jumps (across room twice)
Skill/Strength: Review Presses
Banded Tricep Pull Downs 10-10-10
Reverse Snow Angels 10-10-10
Ball Power Cleans 3-3-3
DB Power Cleans 3-3-3
Bar Power Cleans 3-3-3
WOD: 21-15-9
Power Cleans
Lateral Line Hops
Bar Hangs (in seconds)
Rx Bar 15#
Rx2 Ball 8# - 10#
Rx3 DB 5#
Game:
Musical Wall Balls
| 0% | | | | 0% |
|
Pullup Program 20210928
(Check In)
5 Min Cardio/Shoulder Warmup
10 Scapular Pushups
10 Pushups
2 Rounds
- 1 Ring Row
- 1 Scapular Ring Row
- 1 Ring Row
- 1 Scapular Ring Row
- 30 Sec Top of Ring Row Hold
2 x 5 Very Easy Strict Pullups
Strength
- 4 x 8 Bent Over Barbell Row
- 3 x 15 Bent Over Reverse Flys
- 3 x 15 Tricep Kickbacks / arm
Closer: 50 Strict Hanging Knee or Leg raises in as few sets as possible - rest 30 secs between sets
| 0% | | | | 0% |
|
