WOD
 | Tue, Feb 8 2022 |  |
| CrossFit 20220208 | CFA Kids - Week 53 - Skill Day | Pullup Program 20220208 | Home WOD 20220208 |
CrossFit 20220208
(Time, Rx2, Rx3)
Warmup
Front Squat 2-2-2-2-2-2
WOD: 5 Rounds
- 35 Double Unders
- 200m Run
Rx2: 30 sec Double Unders
Rx3: 35 Singles
Stretching:
- 30 sec Calf Stretch / side
- 30 sec Calf Foam Roll / side
| 0% |  | |  | 0% |
| Coach E | 10:44 Rx | | | Daniel O | 13:06 Rx | | | James H | 11:00 Rx2 | | | Primadelia | 11:13 Rx2 | | | Brittney | 11:15 Rx2 | | | Heather | 9:10 Rx3 | | | Clara | 11:00 Rx3 | | | Elizabeth J | 11:20 Rx3 | | | Clarice | 8:05 | Bike | | Perry | 8:28 | 100m run |
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CFA Kids - Week 53 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
5 Room Laps
10 DB Bent Over Rows
10 Plank Up Downs
Skill: Review Power Snatch
Snatch Grip Set up
Snatch Deadlifts
Pull to Scarecrow
Snatch Drops
Review DB Snatches
Power Snatch 5-5-5-5
WOD: BENCHMARK - Modified Isabel
15 Snatches
Rx 15#
Rx2 DB 5-10# Snatches
Rx3 PVC Snatches
Game: Musical Wall Balls
| 0% | | | | 0% |
| Tina | 2:20 Rx2 | 10# | | Patrick | 2:46 Rx2 | 10# |
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Pullup Program 20220208
(Check In)
Cardio Warmup
- Arm Swing Variations
Pullups
- 2 x 5 Very Easy
- 3 x 5 Good Quality (use difficulty that feels like you could do 6-7 reps)
Core Strength: 5 Rounds
- 30 Sec Hollow Hold
- 30 Sec Rest
- 30 Sec Superman Hold
- 30 Sec Childs Pose
Closer: 3 Rounds
- 6 Single Arm DB Row (1 sec pause, 3 sec descent)
- 15 Banded Lat Pulldowns
- 15 DB Bicep Curls
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Home WOD 20220208
(Time)
Warmup: 3 Rounds
- 15 Bunny Hops
- 10 Jumping Squats
- 50ft side shuffle per direction
WOD: 5 Rounds
- 35 Lateral Hops (or 25 double unders)
- 200m Run
| 0% | | | | 0% |
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