WOD
 | Tue, Feb 15 2022 |  |
| CrossFit 20220215 | CFA Kids - Week 55 - Skill Day | Pullup Program 20220215 | Home WOD 20220215 |
CrossFit 20220215
(Reps, Rx2, Rx3)
Warmup: 3 Rounds
5 up-downs
5 strict presses (bar)
3 ring rows
5 push presses (bar)
Push Jerk Progression:
Jump and land
Jump, punch, and land with arms extended overhead
Push jerk with barbell
Warm up to WOD starting weight
3 sets:
- 2 strict presses
- 2 push presses
- 2 push jerks
WOD for Total Reps: (40 min time cap)
- 3 sets of max Shoulder Presses (95/55)
- 3 sets of max Strict Pullups
- 3 sets of max Push Presses (95/55)
- 3 sets of max Strict Pullups
- 3 sets of max Push Jerks (95/55)
- 3 sets of max Strict Pullups
Rx2 75/45, Kipping Pullups
Rx3 65/35, Ring Rows
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| Coach E | 126 Rx | | | Daniel O | 120 Rx | | | James H | 145 Rx2 | Strict PUs | | Aaron D | 99 Rx2 | Strict PUs | | Heather | 258 Rx3 | | | Primadelia | 231 Rx3 | | | Chloe | 212 Rx3 | | | Perry | 200 Rx3 | |
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CFA Kids - Week 55 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
1-min Jump Rope Singles
10 Hand Release Pushups
10 Standing Windmills
Skill: Review Strict Press
Feet under Hips with Laser Elbows
Brace Core
Move Head Back
Push bar overhead with straight wrists @ top
Bring head forward
WOD: Partner WOD: 3 Rounds For Time
10 Rope Lowers
20 KB Russian Swings
30 Strict Press
40 Air Squats
Rx 15# bar
Rx2 10# dumbbells
Rx3 PVC
Game: Animal Relay Races
| 0% | | | | 0% |
| Patrick | 13:02 Rx | | | Tina | 15:50 Rx2 | |
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Pullup Program 20220215
(Check In)
Cardio/Shoulder Warmup
3 Rounds
- 10 Alt Prone Chest Stretch / side
- 5 Explosive Pushups
- 20 Banded External Rotations
2 x 5 Very Easy Pullups
Lat Position Work
Overgrip Hangs
Banded Kip Swings
3 Rounds
- 15 Banded Tricep Extensions
- 60 Sec Heavy Farmers Hold
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Home WOD 20220215
(Time)
Warmup
30 sec of each (Rest 15 sec between movements):
- Good mornings
- Push-ups
- Leg swings (15 sec / leg)
- Piked push-ups
20 sec of each (Rest 10 sec between movements):
- Weighted bent-over rows (slow)
- Weighted push presses
- Weighted bent-over rows (fast)
- Weighted push jerks
WOD: EMOTM x 20 Mins (30 sec on/30 sec off)
- Min 1: 30 sec Weighted Bent Over Rows
- Min 2: 30 sec Pushups
- Min 3: 30 sec Weighted Bent Over Rows
- Min 4: 30 sec Burpees
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