WOD
 | Tue, Oct 19 2021 |  |
 | Happy Birthday: Coach C |
| CrossFit 20211019 | CFA Kids - Week 36 - 10192021 | Pullup Program 20211019 | Max Strict Pullups |
CrossFit 20211019
(Time, Rx2, Rx3)
Shoulder Warmup
WOD Warmup Progression
WOD:
- 3 min Handstand Hold
- 100 Air Squats
- 100 ft Handstand Walk
- 100 Air Squats
- 30 Handstand Pushups
Rx2: 2 min HS Hold, practice handstand walk for 90 sec, scaled height HSPU
Rx3: Plank Hold instead of HS Hold, 70 Squats, Bear Crawl instead of HS Walk, Pushups instead of HSPU
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| Coach J | 18:32 Rx | | | Coach E | 11:48 Rx2 | | | Polyanna | 12:36 Rx2 | | | Josiah | 14:54 Rx2 | | | Daniel O | 17:09 Rx2 | | | Levi | 18:53 Rx2 | | | Heather | 9:44 Rx3 | | | Perry | 11:29 Rx3 | | | Joanie | 11:53 Rx3 | | | Brittney | 12:35 Rx3 | | | Kim | 12:57 Rx3 | | | Sara | 14:45 Rx3 | | | Heidi | 15:20 Rx3 | |
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CFA Kids - Week 36 - 10192021
(Reps, Rx2, Rx3)
Warm up: 3 Rounds
25 Jumping Jacks
30 sec Tricep Stretch
Walking Lunges
30 sec Runner's Stretch
Skill/Strength: Review Push Presses
Pushups 7-7-7-7
Superset with 10 Squat Jumps
WOD: 16-min AMRAP
5 Push Presses
10 KB Russian Swings
15 Burpees
Rx Bar @ 15#, KB @ 26#
Rx2 Alternating DB @ 10#, KB use 10# DB
Rx3 Alternating DB @ 5#, KB use 5# DB
Game:
Rock, Paper, Scissors
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Pullup Program 20211019
(Check In)
Cardio Warmup
Shoulder Warmup
2 x 5 Very Easy Strict Pullups
Warm up to more difficult version
Test: Max Unbroken Strict Pullups
Strength:
- 4 x max* Bar or Box Dips
(*stop 2 reps short of failure)
- 90 sec rest
Accessory: 3 Rounds
- 20 Sec Hollow Hold
- 20 Band Pullaparts
- 6 Single Arm DB Kneeling Press / arm
(pause at top)
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Max Strict Pullups
(Reps, Rx2, Rx3,  Pullups and MUs)
Maximum number of strict pullups performed without coming off bar
No kipping!
Rx2: Underhand (supinated) Chin-up
Rx3: Max sticking point hold (in seconds)
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Planned: Sun,Jan4,2026 Sun,Jun29,2025 Sun,Sep22,2024 Tue,Jan11,2022 Tue,Nov16,2021 Tue,Oct19,2021 Sat,May22,2021 Sun,Jan31,2021 Tue,Jan5,2021| 1st | 7 Rx | Coach E Wed, Mar 20, 2024 | | 2nd | 3.8 Rx | Coach B Sun, Jun 29, 2025 | | 3rd | 1.5 Rx | Nicole Sun, Jan 4, 2026 | | 1st | 18 Rx | Coach J Tue, Jan 11, 2022 | | 2nd | 8 Rx | Joe K Sun, Sep 22, 2024 | | 3rd | 2.5 Rx | Aaron D Sun, Sep 22, 2024 |
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