WOD
 | Thu, Feb 17 2022 |  |
| CrossFit 20220217 | CFA Kids - Week 56 - Strength Day | Squat Program 20220217 | Home WOD 20220217 |
CrossFit 20220217
(Time, Rx2, Rx3)
Warmup:
1 set:
1:00 row, bike, or ski
10 push-up to down dogs
10 single-arm ring rows/arm
1 set:
1:00 row, bike, or ski
20 high plank to low planks
20 ring rows
1 set:
1:00 row, bike, or ski
10 inch worm + push-ups
10 strict pull-ups
– Use band or foot assistance as needed.
Skill: Thrusters 3-3-3-3-3-3 (increasing weight)
Rope Climb Progression:
Rope pull-to-stand
Hang + footlock
Foot hold + 1 pull
Practice
WOD:
- 30 Rope Climbs (15 ft)
Rx2: Max Rope Climbs in 15 Min
Rx3: 60 Rope Lowers
| 0% |  | |  | 0% |
| Polyanna | 12:44 Rx | | | Coach J | 14:46 Rx | | | Daniel O | 15:00 Rx2 | 5 | | Sushant | 15:00 Rx2 | 15 | | Tracy L | 10:51 Rx3 | | | Heather | 11:37 Rx3 | | | Perry | 12:16 Rx3 | | | James u | DNS | Biked for 13 mins |
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CFA Kids - Week 56 - Strength Day
(Reps, Rx2, Rx3)
Warm up: 3 Rounds
25 Jumping Jacks
10 Wall Slides
5 Slam Ball Lift & Chops (ea side)
Strength:
4 Rounds
5 DB ATYs
10 DB Tricep Extensions
5 Single Arm DB Bicep Curls (ea arm)
10 Scapular Pushups
WOD: 12-min AMRAP
10 Walking Lunges
10 V-ups
10 Wall Balls
10 Strict Presses
Rx 10# WB, 15# bar
Rx2 8# WB, 10# dumbbells
Rx3 10# Slam Ball Thrusters, PVC
1 - 40, 2 - 80, 3 - 120, 4 - 160, 5 - 200, 6 - 240, 7 - 280, 8 - 320
Game: CrossFit Hokey Pokey Party
| 0% | | | | 0% |
| Patrick | 170 Rx | | | Tina | 246 Rx2 | |
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Squat Program 20220217
(Check In)
Leg/Cardio Warmup
2 Rounds
- 10 Cat/Cow
- 10 Single Leg Glute Bridge
- 10 Weighted Good Mornings
- 30 Sec Lizard Pose / side
Back Squat
- 1 x 10 @ 60%
- 1 x 8 @ 70%
- 1 x 6 @ 75%
- 1 x 4 @ 80%
Front Squat
- 1 x 5 @ 60%
- 3 x 5 @ 70%
Finisher: 3 Rounds
- Pistol Squat Hold + 5 Leg Raises
- 8 Shrimp Squats / side
- 30 sec Side Plank / side
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Home WOD 20220217
(Reps)
Warmup: 5 Mins EMOTM
Min. 1: 45 sec up-downs
Min. 2: 45 sec plank reach throughs
Min. 3: 45 sec step-ups
Min. 4: 45 sec alt. weighted deadlifts
Min. 5: 45 sec burpee box step-overs
WOD: 10 Min AMRAP
- 8 Weighted Rows
- 6 Situps
- 4 Burpee Box Step-overs
| 0% | | | | 0% |
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