WOD
 | Thu, Feb 3 2022 |  |
| CrossFit 20220203 | CFA Kids - Week 52 - Strength Day | Squat Program 20220203 | Home WOD 20220203 | Other Results |
CrossFit 20220203
(Time, Rx2, Rx3)
Warmup
Deadlift Progression
Build to a heavy 5-rep Deadlift
WOD: Freestyle Diane
- 45 Deadlifts (225/155)
- 45 Handstand Pushups
(partition reps as needed)
Rx2: 185/125, Pike Pushups
Rx3: 135/95, Pushups
| 0% |  | |  | 0% |
| James u | 10:45 Rx | | | Levi | 11:12 Rx | | | Josiah | 11:35 Rx | | | Wanona | 3:57 Rx2 | | | Coach J | 5:14 Rx2 | | | Clarice | 6:09 Rx2 | | | Polyanna | 9:10 Rx2 | | | Joanie | 5:20 Rx3 | | | Daniel O | 6:28 Rx3 | |
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CFA Kids - Week 52 - Strength Day
(Reps, Rx2)
Warm up: 7 Minutes
Team Row to 50m
Meters short or long do Jumping Jacks
Strength:
4 Rounds
10 Single Arm DB Strict Presses (ea arm)
10 Goblet Squats
10 Reverse Snow Angels
10 Banded Face Pulls
WOD: 12-min AMRAP
10 Snatch Deadlifts
30 Jump Rope Singles (or 15 DUs)
10 Snatch Drops
30 Walking Lunges
Rx 15#
Rx2 PVC
Game: Animal Red Light, Green Light
| 0% | | | | 0% |
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Squat Program 20220203
(Check In)
Cardio/Leg Warmup
2 Rounds
- 2 x Worlds Greatest Stretch / side
- 5 Single Leg Glute Stretch / side
- 10 Stalder Leg Lifts
- 20 Air Squats
3 x 8 Tempo Pistol Squat to High Box (3 sec descent)
Back Squat
- warmup sets
- 1 x 3 @ 60%
- 1 x 3 @ 70%
- 1 x 1 @ 80%
- 1 x 1 @ 85%
- 1 x 1 @ 90%
3 Rounds
- 6 Weighted Back Lunges (build to BW if possible)
Accessory:
- 60 GHD Hip Extensions
- 120 sec Wall Sit
(partition as desired)
| 0% | | | | 0% |
| Josiah | Yes | | | Levi | Yes | | | Coach J | Yes | | | Sheridan | Yes | | | Ankur | Yes | | | Omar | Yes | |
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Home WOD 20220203
(Time)
Warmup
- 15 Good Mornings
- 15 Hollow Rocks
- 10 Alt Plank Reach-Throughs
- 10 Pushup to Down Dog
- 5 Single Arm Weighed Plank Rows / arm
WOD:
- 60 Situps
- 50 Laying Leg Raises
- 40 V-ups
- 30 Weighted Swings
- 20 Bent Over Weighted Rows
- 10 Burpee + Weighted Ground to Overhead
| 0% | | | | 0% |
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