WOD
 | Tue, Mar 15 2022 |  |
| CrossFit 20220310 | CFA Kids - Week 62 - Skill Day | Pullup Program 20220315 | Home WOD 20220315 |
CrossFit 20220310
(Time, Rx2, Rx3)
Warm Up: 3 Rounds
:20 each of...
Jumping Jacks
Up-Downs
Skier Jacks
Rest :10 in between each movement
WOD Review:
Pushups, HSPUs, Dips, Rowing
WOD: 5 rounds for time
15 Strict Handstand Pushups
15 Strict Ring Dips
1000/800m Row (800m Run)
Rx2 Handstand Pushup Negatives, Banded Ring Dips, 800/600m Row (600m Run)
Rx3 Pushups, Bench Dips, 600/400m Row (400m Run)
INTENDED STIMULUS
Finish today's workout in 25:00-30:00.
Maintain a consistent pace on the rower for each round.
Complete the ring dips in 3 sets or less on every round.
Don't push to failure on the gymnastics movements.
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| Levi | 28:35 Rx2 | | | Josiah | 33:25 Rx2 | | | Sushant | 34:05 Rx2 | | | Aaron D | 20:24 Rx3 | | | Tracy L | 21:43 Rx3 | | | Primadelia | 24:47 Rx3 | | | Sara | 26:16 Rx3 | | | Daniel O | 30:57 Rx3 | 800m row | | Brittney | 33:28 Rx3 | 800m row |
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CFA Kids - Week 62 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
100m Run
20 sec Scorpion Stretch (ea side)
10 Toe Tap Pikes
Skill: Review Sumo Deadlift High Pulls
Stand over a creek (don't get your feet wet!)
Hands on Bar = High Five Thumbs and Wrap
Pull Bar into Scarecrow
Sumo Deadlift High Pulls 5-5-5
WOD: Partner WOD: 5 Rounds For Time
10 Sumo Deadlift High Pulls
15 Air Squats
50m Sandbag Carry
100m Row
Rx 35#
Rx2 15#
Rx3 10# DB
Game: Jump Rope
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| Tina | 16:09 Rx2 | | | Patrick | 16:35 Rx2 | 4 rounds |
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Pullup Program 20220315
(Check In)
Cardio/Shoulder Warmup
3 rounds:
- 30 sec Cat/Cow
- 30 sec Hollow Hold
Then, 2 x 5 Very Easy Pullups
Bench Press: 4 sets
- 5 @ challenging weight
- 20 Band Pullaparts
Strength: 4 sets
- 8 Tempo Barbell Row (1 sec pause at top, 3 sec descent)
- 20 alt DB Hammer Curls (do not use body english)
Accessory: 5 sets (30 sec on/30 sec off)
- Banded Tricep Press Downs (isolate triceps, keep elbows in)
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Home WOD 20220315
(Reps)
Warmup:
400-m run (slow)
10 shoulder taps
10 DB plank pull-throughs
200-m run (moderate)
10 toe-touches
10 DB renegade rows
100-m run (fast)
10 DB rows
WOD: 4 Rounds
- 45 sec lateral hops
- max weighted rows
(score = total number of rows)
Stretch: 2 Rounds
- 30 sec banded shoulder stretch / side
- 30 sec PVC passthroughs
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