WOD
 | Thu, Jan 20 2022 |  |
 | Gymversary: Coach B(5) & Perry(5) |
| CrossFit 20220120 | CFA Kids - Week 48 - Strength Day | Home WOD 20220120 | Squat Program 20220120 |
CrossFit 20220120
(Reps, Rx+, Rx2, Rx3)
Warmup
Barbell Warmup
HSPU & HS Walk Review
10 Mins of Handstand Walk
Power Clean Warmup
WOD (CrossFit Open 15.4)
8 Min AMRAP
- 3 HSPU, 3 Cleans
- 6 HSPU, 3 Cleans
- 9 HSPU, 3 Cleans
- 12 HSPU, 6 Cleans
- 15 HSPU, 6 Cleans
- 18 HSPU, 6 Cleans
- 21 HSPU, 9 Cleans...
(continue adding 3 HSPU every round and 3 Cleans every three rounds)
Rx+ 165/115
Rx 135/95
Rx2 105/75, Modified HSPU
Rx3 75/55, HR Pushups
| 100% |  | |  | 0% |
| Josiah | 185 Rx+ | 185# | | Levi | 63 Rx+ | | | Coach J | 46 Rx+ | | | Daniel O | 52 Rx | | | Coach E | 32 Rx | | | Sheridan | 60 Rx2 | | | Sara | 90 Rx3 | | | Primadelia | 60 Rx3 | |
|
CFA Kids - Week 48 - Strength Day
(Reps, Rx2, Rx3)
Warm up: 2 Rounds
2 mins Jump Rope
10 Cossack Squats
Strength:
3 Rounds
10 Belgian Split Squats (5 per leg)
10 Glute Bridges
10 Standing Calf Raises (5 per leg)
WOD: 15-min AMRAP
10 Front Squats
50ft DB Farmers Carry
10 Straight Leg Situps
50ft DB Farmers Carry
Rx 15# Bar, 15# DB
Rx2 10# DB
Rx3 PVC, 10# DB
Game: Waddle Like a Duck Duck Goose
| 0% | | | | 0% |
|
Home WOD 20220120
(Time)
Warmup:
30 sec jumping jacks
20 sec hollow hold
10 stagger stance good mornings / side
20 walking lunges
30 sec jumping jacks
20 sec hollow rocks
20 Superman’s
20 back-step lunges off an object
WOD:
- 50 V-ups
- 60 Good Mornings
- 70 Pistol Squats
- 50 Situps
- 60 Good Mornings
- 70 Pistol Squats
(scale to air squats if necessary)
| 0% | | | | 0% |
|
Squat Program 20220120
(Check In)
Cardio/Leg Warmup
3 Rounds
- 30 Sec Single/Double Unders
- 5 IR Squats
- 10 Active Leg Lower to Foam Roller / side
- 10 Clamshells / side
- 10 Standing Toe Touch (heels elevated)
Back Squats
- 1 x 5 @ 40%
- 1 x 5 @ 50%
- 1 x 5 @ 60%
- 3 x 8 @ 60% Tempo (5 sec descent)
Strength
- EMOTM x 8: 15-20 sec Stalder leg lifts
Accessory: 2 Rounds
- 60 sec max reps Candlestick
- 10 Weighted Glute Bridge / side
- 10 Cat/Cow
| 0% | | | | 0% |
|
