WOD
 | Thu, Feb 10 2022 |  |
| CrossFit 20220210 | CFA Kids - Week 54 Max Day | Squat Program 20220210 | Back Squat Max | Home WOD 20220210 |
CrossFit 20220210
(Time, Rx+, Rx2, Rx3)
Warmup
Handstand Walk Practice
Hang Power Clean & Lunge
WOD: 6 Rounds (10 min cap)
- 5 Hang Power Cleans
- 10 Weighted Lunges
then... 4 Mins Handstand Walk for Distance (record HS walk results in comments)
Rx+: 135/85
Rx: 115/75
Rx2: 95/65, Wall Walk
Rx3: 75/55, Bear Crawl
| 0% |  | |  | 0% |
| James u | 7:58 Rx | 38 ft HS Walk | | Brittney | 8:16 Rx2 | 10 wall walks | | Wanona | 5:00 Rx3 | | | Tracy L | 7:23 Rx3 | 5WWs |
|
CFA Kids - Week 54 Max Day
(Weight)
Warm up: 3 Rounds
10 Squat Jumps
20 sec Child's Pose
10 DB Tricep Extensions
20 sec Thread the Needle (ea arm)
Skill/Strength: Snatch Max Day!
Review Snatch
Power Snatch 7-5-3-1-1-1-1...
Game: Donkey Tails
| 0% | | | | 0% |
|
Squat Program 20220210
(Check In)
MAX DAY!!!
Cardio/Leg Warmup
Additional leg and body warmup
Back Squat
- 1 x 10 @ barbell
- 1 x 8 @ 40%
- 1 x 6 @ 50%
- 1 x 4 @ 60%
- 1 x 2 @ 70%
- 1 x 1 @ 80%
- 1 x 1 @ 85%
- 1 x 1 @ 90%
- 1 x 1 @ 95%
- attempt a new max
Accessory: 3 Rounds
- 8 Shrimp Squats / side
- 30 sec Lizard Pose / side
- 30 sec Couch Stretch / side
| 0% | | | | 0% |
| Sheridan | Yes | | | Aaron D | Yes | | | Coach E | Yes | | | Chloe | Yes | | | Clara | Yes | | | Ankur | Yes | | | Coach J | Yes | |
|
Back Squat Max
(Weight,  Squats)
Find Your 1 Rep Max Back Squat Weight
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Ankur | 225 Rx | | | Aaron D | 206 Rx | | | Coach E | 155 Rx | | | Sheridan | 136 Rx | | | Clara | 110 Rx | | | Chloe | 50 Rx | |
|
Home WOD 20220210
(Reps)
Warmup: 2 Rounds
- 30 sec shoulder taps
- 30 sec mountain climbers
- 5 DB strict presses/arm
- 5 DB windmills/arm
- 5 DB overhead squats/arm
- 5 V-ups
- 3 inverted burpees (Candlestick to Stand)
WOD: 12 Min AMRAP
- 10 Right Arm weighted Overhead Squats
- 5 Inverted Burpees
- 10 Left Arm weighted Overhead Squats
- 15 V-ups
| 0% | | | | 0% |
|
