WOD
 | Tue, Jan 4 2022 |  |
| CrossFit 20220104 | CFA Kids - Week 43 - Med Ball Clean | Pullup Program 20220104 | Home WOD 20220104 |
CrossFit 20220104
(Distance, Rx+)
Warmup
Push Press 3-3-3-3-3-3-3
WOD: Row or Bike for distance (meters)
5 Rounds 1:40min on/20sec off
Rest 2 Mins
4 Rounds 1:40min on/20 sec off
Rx+ Bike
Rx Row
| 0% |  | |  | 0% |
| Josiah | 10792 Rx+ | | | Sara | 8338 Rx+ | | | Katie A | 3796 Rx | | | James H | 3680 Rx | | | Brittney | 3583 Rx | | | Sushant | 3464 Rx | | | Perry | 3295 Rx | | | Christina | 3261 Rx | | | Heather | 3111 Rx | |
|
CFA Kids - Week 43 - Med Ball Clean
(Time, Rx2, Rx3)
Warm up: 1 Round
8 Room Laps > 10 Scapular Pushups
6 Room Laps > 10 Jump Squats
4 Room Laps > 10 DB Hammer Curls
Skill/Strength: Review Med Ball Cleans
Med Ball Squats
Med Ball Shrugs
Med Ball Cleans
Med Ball Cleans 3-3-3
WOD: Partner WOD: 3 Rounds For Time
10 Scapular Pullups
5 Med Ball Cleans
10 Stink Bug Push Ups
5 Med Ball Cleans
Rx 20#
Rx2 14#
Rx3 8-10#
Game:
Animal Relay Races
| 0% | | | | 0% |
|
Pullup Program 20220104
(Check In)
Cardio/Shoulder Warmup
3 x 100ft Single Arm KB Overhead Walk
Tabata Alt Hollow/Superman Holds
EMOTM x 5: 1 Wall Walk + 15 Sec Hold
Strength: 12 Min AMRAP
- 1 Strict Pullup + 1 Perfect Pushup
- 2 Strict Pullup + 2 Perfect Pushup
- 3 Strict Pullup...
(continue adding 1 each round)
10 Min Supine Transition Drill
Accessory: 3 Rounds
- 5 Shoot Throughs
- 5 Plyo Pushups
(or combine them ;)
Accumulate 100 Band Pullaparts
| 0% | | | | 0% |
| Josiah | Yes | | | Sara | Yes | | | Sheridan | Yes | | | Coach B | Yes | | | Coach J | Yes | | | Ankur | Yes | |
|
Home WOD 20220104
(Distance)
Warmup Legs
Run for distance:
5 Rounds
- 1:40min Run, 20 sec Rest
then rest for 2 minutes
then 4 Rounds
- 1:40min Run, 20 sec Rest
Focus on fast pacing
| 0% | | | | 0% |
|
