WOD
 | Thu, Mar 17 2022 |  |
| CrossFit 20220312 | CFA Kids - Week 63 - Strength Day | Squat Program 20220317 | Home WOD 20220317 | Other Results |
CrossFit 20220312
(Time, Rx2, Rx3)
Warm Up: 2 Rounds
10 partner wall ball sit-ups
10 alternating partner step-ups
10 synchronized air squats
30 med-ball trunk rotational tosses (tossing right then left)
Skill: Back Squats - Warm up then 1-1-1-1-1-1-1
WOD: 15 min AMRAP
10 wall-ball shots 20/14
10 toes-to-bar
10 box jumps 24/20
Rx2 10/14, knees-to-chest
Rx3 8/10, 20/12, hanging knee raises
INTENDED STIMULUS
• Mid-range time domain workout in which athletes should expect to accumulate a higher volume of reps.
• Push to complete 8-10+ rounds.
• Perform as many sets as possible unbroken.
• More moving and less resting.
| 0% |  | |  | 0% |
| Josiah | 210 Rx | | | Levi | 266 Rx | | | Sushant | 214 Rx2 | | | Primadelia | 240 Rx3 | |
|
CFA Kids - Week 63 - Strength Day
(Reps, Rx2, Rx3)
Warm up: 4 Rounds
Basket Ball Sprints
20 sec Cross-Legged Standing Hamstring Stretch
Strength: 5 Rounds
10 DB Belgian Split Squats (ea leg)
20 Reverse Snow Angels
10 Weighted Good Mornings
20 Banded Face Pulls
WOD: 12-min AMRAP
10 Strict Presses
10 Alternating Front Lunges
10 Push Ups
10 Straight Leg Sit Ups
100m Run
Rx 25#
Rx2 15#
Rx3 5# DBs
Game: Movements by Squares
| 0% | | | | 0% |
| Patrick | 140 Rx2 | | | Tina | 200 Rx3 | |
|
Squat Program 20220317
(Check In)
Cardio/Leg Warmup
3 rounds
- 20 banded side steps (right)
- 20 banded side steps (left)
- 10 single leg Glute Bridges / leg
Back Squat
- 1 x 8 @ 65%
- 1 x 8 @ 70%
- 1 x 6 @ 80%
- 1 x 6 @ 85%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 70%
- 1 x 5 @ 75%
- 1 x 5 @ 80%
Accessory: 2 Rounds
- 8 Box Pistols /leg (challenge depth, do not alternate legs, try not to put foot down between reps)
- 20 weighted alternating Stepups
| 0% | | | | 0% |
|
Home WOD 20220317
(Time)
Warmup: 2 rounds
- 10 'step over the fence' & 'crawl under the fence'
- 10 leg swings /leg
- 5 single leg weighted deadlifts /leg
- 10 weighted deadlifts (both legs)
- 10 burpees
- 200m run
WOD:
- 30 weighted Deadlifts
- 30 weight facing Burpees
- 400m Run
- 20 weighted Deadlifts
- 20 weight facing Burpees
- 400m Run
- 10 weighted Deadlifts
- 10 weight facing Burpees
- 400m Run
(for added fun, do this with a partner and do all movements synchronized)
Stretch: accumulate...
- 30 alt Scorpion Stretch
- 1 min Piriformis Stretch /side
| 0% | | | | 0% |
|
