WOD
 | Thu, Oct 14 2021 |  |
| CrossFit 20211014 | PT - 10072021W | Squat Program 20211014 | Other Results |
CrossFit 20211014
(Time, Rx2, Rx3)
Warmup
Single Leg Squat (Pistol) Progression
Candlestick Practice
WOD: 5 Rounds
- 20 GHD Situps
- 400m Run
Rx2: 12 GHD (partial ROM ok), 300m Run
Rx3: 20 Straight Leg Situps, 200m Run
| 100% |  | |  | 0% |
| Levi | 14:34 Rx | | | Coach J | 15:58 Rx | | | Josiah | 12:34 Rx2 | W/ weight vest | | Heather | 13:00 Rx2 | | | Sushant | 13:23 Rx2 | | | Emma | 12:06 Rx3 | | | Brittney | 12:12 Rx3 | | | Lisa | 12:43 Rx3 | | | Kim | 13:12 Rx3 | | | Joanie | 13:54 Rx3 | | | Perry | 14:13 Rx3 | | | Sara | 14:45 Rx3 | | | Heidi | 15:20 Rx3 | |
|
PT - 10072021W
(Time)
Warm Up: 1 Round
Easy 100m Walk > 30 sec Kneeling Hip Flexor Stretch
Easy 100m Walk > 30 sec Adductor Stretch
Easy 100m Walk > 30 sec Superman Holds
Strength: 3 Rounds
20 Air Squats
40 Bicycle Crunches (total)
20 Pushups
WOD: 4 Rounds
250m Row
10 DB Front Squats @ 20#
20 Box Step Overs @ 14'
Cool Down:
Foam Rolling
| 0% | | | | 0% |
|
Squat Program 20211014
(Check In)
Cardio/Leg Warmup
2 Rounds
- 10 PVC Passthrough
- 10 OH Wall Squats
- 10 Double Knee Tucks in Plank
OH Squat Warmup
- 1 x 10 @ 45/35
- 1 x 5 @ 30%
- 1 x 3 @ 40% & 50%
- 1 x 2 @ 60% & 70%
Overhead Squat
- 7 x 2 working up to max load
Ancillary: 5 Rounds
- 5 BTN Push Press (snatch grip)
- 10 Bent Over Row (snatch grip)
| 0% | | | | 0% |
| Levi | Yes | | | Coach J | Yes | | | Josiah | Yes | | | Sara | Yes | | | Coach E | Yes | |
|
