WOD
 | Tue, Jan 18 2022 |  |
| CrossFit 20220118 | CFA Kids - Week 47 - Skill Day | Pullup Program 20220118 | Home WOD 20220118 |
CrossFit 20220118
(Time, Rx2, Rx3)
Warmup
Wall Ball Warmup
Kipping Pullups Practice/Progression
WOD: 50-35-20
- Wall Balls
- Pullups
Rx 20/14
Rx2 14/10, Assisted Pullups
Rx3 30-20-10 Wall Balls, Ring Rows
| 0% |  | |  | 0% |
| Levi | 12:49 Rx | | | Coach E | 10:16 Rx2 | | | Christina | 7:54 Rx3 | | | Sara | 8:35 Rx3 | 14# WB | | Daniel O | 14:02 Rx3 | | | Josiah | 16:30 Rx3 | | | Primadelia | 8:40 | 8# | | Heather | 9:02 | 8# |
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CFA Kids - Week 47 - Skill Day
(Time, Rx2, Rx3)
CFA Kids - Week 47 - Skill Day
Warm up: 3 Rounds
10 Squat Jumps
4 Room Laps
Skill: Review Squats
Heel Magnets
Chest Up, Eyes Up, Shoulders Back
Hinge Hips Back
Squat
Air Squats 15-10-5
WOD: Partner WOD: 5 Rounds For Time
50 Air Squats
40 DB High Pulls
20 Abmat Situps
10 Single Arm DB Push Presses
Rx 15#
Rx2 10#
Rx3 5#, 3 rounds
Game: Simon Says
| 0% | | | | 0% |
| Patrick | 22:20 Rx2 | Francrick | | Tina | 24:11 Rx2 | Tinabeth |
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Pullup Program 20220118
(Check In)
Cardio Warmup
2 Rounds
- 10 Up/Down Dogs
- 30 sec Active Hang on bar
- rest, then
2 x 5 easy assisted strict pullups
10 Mins Tuck Lever Holds
Alternating
- 10 Negative Bar Muscle Ups
- 10 Negative Strict HSPU
Accessory: 4 Rounds
- 8 Pause Barbell Rows (1 sec pause at chest)
- 10 Cat/Cow
- 30 sec Hollow Hold
| 0% | | | | 0% |
| Josiah | Yes | | | Sara | Yes | | | Levi | Yes | | | Sheridan | Yes | | | Tracy L | Yes | | | Ankur | Yes | | | James u | Yes | | | Polyanna | Yes | | | Coach J | Yes | |
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Home WOD 20220118
(Time)
Warmup: 2 sets:
- 10 Wall Squats
- 10 Single DB Push Presses
- 5 Pause DB squats
- 5 DB Rows / side
(use any weighted object if you don't have dumbbells)
WOD: 50-35-20-10-5
- Weighted Thrusters
- Weighted Bent Over Rows
Accessory:
- accumulate 100 alternating Single Leg V-ups
| 0% | | | | 0% |
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