WOD
 | Tue, Oct 26 2021 |  |
| CrossFit 20211026 | CFA Kids - Week 37 - 102602021 | Pullup Program 20211026 |
CrossFit 20211026
(Time, Rx2, Rx3)
Warmup
Front Squat (from floor)
2 x 10 @ light weight
3 x 10 @ increasing weight
Deadlift (2-3 sets of 15 unbroken at increasing weight to determine working weight for WOD)
WOD: 3 Rounds
- 600m Run (1800/1500m Assault Bike)
- 50 Deadlifts (95/65)
Rx2 75/55
Rx3 400m Run, 30 Deadlifts @ 75/55
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| Josiah | 15:30 Rx | | | Levi | 16:33 Rx | | | Polyanna | 17:37 Rx | | | James u | 18:32 Rx2 | 1@Rx | | Lisa | 12:46 Rx3 | | | Wanona | 13:40 Rx3 | 65# | | Christina | 14:18 Rx3 | | | Kristen | 15:12 Rx3 | | | Emma | 15:17 Rx3 | | | Tracy L | 13:17 | Mod | | Perry | 13:33 | 200m |
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CFA Kids - Week 37 - 102602021
(Time, Rx2, Rx3)
Warm up: 3 Rounds
25 Jump Rope Singles
10 Superman Pulses
Paralette Shoot-thrus
10 Scorpion Twists
Skill/Strength: Review Push Jerks
4 Rounds
15 Banded Lat Pulldowns
10 DB Bent-Over Flys
15 Banded Rows
10 Roving Planks
WOD: 21-15-9
Push Jerks
Ring Rows
Rx Bar @ 15#
Rx2 Alternating DB @ 10#
Rx3 Alternating DB @ 5#
Game:
Simon Says
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Pullup Program 20211026
(Check In)
Cardio/Shoulder Warmup
3 x 8 PVC Lat Pulldowns
8 Min EMOTM
- Strict Box/Bar Dips (choose number of reps which is tough but achievable for each round)
10 Min EMOTM
- Strict Pullups w/ brief hold at top (choose number which is tough but achievable)
Accessory: 4 Rounds
- 20 Sec Hollow Hold
- 20 Band Pullaparts
- 6-12 Single Arm Kneeling KB Press / side (choose number of reps based on weight of KB)
| 0% | | | | 0% |
| Josiah | Yes | | | Levi | Yes | | | Sara | Yes | | | Clara | Yes | | | Primadelia | Yes | | | Omar | Yes | |
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