WOD
 | Thu, Jan 13 2022 |  |
| CrossFit 20220113 | CFA Kids - Week 46 Max Day | Squat Program 20220113 | Home WOD 20220113 | Other Results |
CrossFit 20220113
(Reps, Rx+, Rx2, Rx3)
Warmup
OH Squat 5-5-5-5-5-5
WOD: 10 Min AMRAP
- 3 OH Squats, 30 Double Unders
- 6 OH Squats, 30 Double Unders
- 9 OH Squats, 30 Double Unders
... (continue adding 3 OH Squats each round)
score = total # of OH Squats completed
Rx+ 115/75
Rx - 95/65
Rx2 - 75/55, 30 sec of DU's (or attempts)
Rx3 - 45/35, 30 Singles
| 0% |  | |  | 0% |
| Levi | 63 Rx+ | | | Josiah | 51 Rx+ | | | Coach J | 55 Rx | | | Sushant | 50 Rx2 | | | Clarice | 84 Rx3 | | | Daniel O | 84 Rx3 | | | Sheridan | 55 Rx3 | | | Primadelia | 30 Rx3 | DU attempts | | Perry | 84 | 15# |
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CFA Kids - Week 46 Max Day
(Weight)
Warm up: 2 Rounds
10 Room Laps
Front Rack Stretching
Squat Stretching
Skill/Strength: Power Clean Max Day!
Power Cleans 1-1-1-1...
Game:
Frogger
| 0% | | | | 0% |
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Squat Program 20220113
(Check In)
Warmup
- 90/90 Breathing
- 20 Banded Knee Extensions / leg
- 10 Deadbugs / side
- 15 Glute Bridges
- 10 Bird Dogs / side
- 10 Tall Kneeling Glute Activation
- 10 Goblet Squats
Back Squat
- 1 x 5 @ 50%
- 1 x 3 @ 60%
- 1 x 2 @ 70%
- 1 x 1 @ 75%, 80%, 85%
- 1 x max @ 90%
Accessory: 3 Rounds
- 10 Light Cuban DB Press
- 10 Hollow Rocks / 10 Arch Rocks
- 30 sec Pigeon Stretch
| 0% | | | | 0% |
| Josiah | Yes | | | Levi | Yes | | | Coach J | Yes | | | Ankur | Yes | | | Coach E | Yes | | | Omar | Yes | | | Sara | Yes | |
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Home WOD 20220113
(Reps)
Warmup: 3 Rounds
- 20 sec Single Leg Romanian Deadlift / leg
- 40 sec Mountain Climbers
- 5 Wall Squats
WOD: 10 Min AMRAP
- 5 DB/weighted object Cleans
- 10 Squat Jumps
- 5 Jumps to High Target
| 0% | | | | 0% |
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