WOD
 | Tue, Mar 1 2022 |  |
| CrossFit 20220301 | CFA Kids - Week 58 - Skill Day | Pullup Program 20220301 | Home WOD 20220301 |
CrossFit 20220301
(Time, Rx2, Rx3)
Warmup
Archer Pushups on rings 6-4-2
Strict Muscle Up Practice
- Ring Support Hold
- Ring Dip
- False Grip Ring Row
- Kneeling Muscle Up Transition
- Kneeling Transition + Negative
- High Ring Muscle Up Practice (focus on strict)
WOD:
- 5 Muscle Ups
- 50 Double Unders
- 4 Muscle Ups
- 40 Double Unders
- 3 Muscle Ups
- 30 Double Unders
- 2 Muscle Ups
- 20 Double Unders
- 1 Muscle Up
- 10 Double Unders
Rx2 - C2B Pullups
Rx3 - Banded Strict Pullups, Singles or 1:00 DU attempts
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| 1st | 4:55 Rx3 | Tracy L Tue, Mar 1, 2022 | | 2nd | 5:50 Rx3 | Chloe Tue, Mar 1, 2022 | | 1st | 25:34 Rx | Coach J Tue, Mar 1, 2022 | | 2nd | 5:03 Rx3 | Perry Tue, Mar 1, 2022 | | 3rd | 7:53 Rx3 | Aaron D Tue, Mar 1, 2022 |
| Coach J | 25:34 Rx | Strict. As many failed reps as made reps | | Josiah | 3:55 Rx2 | | | Tracy L | 4:55 Rx3 | 2x singles | | Perry | 5:03 Rx3 | | | Chloe | 5:50 Rx3 | | | Joanie | 6:55 Rx3 | DUs | | Brittney | 7:15 Rx3 | | | Aaron D | 7:53 Rx3 | | | Sara | 9:00 Rx3 | DU attepta | | Levi | DNF | YOLO |
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CFA Kids - Week 58 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
1-min Jump Rope Singles
20-sec Overhead Tricep Stretches
10 Cossack Squats
Skill: Review Push Jerk
Feet under Hips with Laser Elbows
Brace Core & Quick Dip
Get Ugly & Punch Ceiling (straight wrists @ top)
Get Cute & Dip
Get Ugly & bring bar back to Laser Elbows
WOD: Partner WOD: 5 Rounds For Time
10 Push Jerk
30 Goblet Squats
10 Ring Rows
100m Run (together)
Rx 15# bar, 28# KB
Rx2 10# Bar, 18# KB
Rx3 PVC, 10# DB
Game: CrossFit Simon Says
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Pullup Program 20220301
(Check In)
Cardio/Shoulder Warmup
- 10 Cat/Cow
- 10 Alt Child's Pose Lat Stretch
- 10 Toe Touch & Reach
- 10 Side-2-Side Arm Swings
- 10 Alt. Prone Chest Stretch
2 x 5 Very Easy Strict Pullups
- Accumulate 12 HSPU Negatives
- 10 Mins: work on tripod kick to wall
- EMOTM x 10 - 1 or 2 strict HSPU (set depth where you can do 2 across 8 sets)
Accessory: 4 Rounds
- 10 Feet Anchored Weighted Situps
- 30 Sec Hollow Hold
- 30 Sec Active Hang
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| Levi | Yes | | | Josiah | Yes | | | Sara | Yes | | | Coach J | Yes | | | Coach B | Yes | | | Ankur | Yes | |
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Home WOD 20220301
(Time)
Warmup: 3 rounds
- 15 Sec Jumping Jacks
- 15 Sec Up-Downs
- 15 Sec Jumping Lunges
- 15 Sec Burpees
- 15 Sec Rest
WOD:
- 50 Jumps to a target
- 50 Situps
- 50 weighted Swings
- 50 Walking Lunges
- 50 Tuck-ups
- 50 weighted Push Press
- 50 Superman Pulses
- 50 weighted Thrusters
- 50 Burpees
- 50 Lateral Hops
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