WOD
 | Tue, Mar 22 2022 |  |
| CrossFit 20220322 | Max Broad Jump | CFA Kids - Week 64 - Skill Day | Pullup Program 20220322 | Home WOD 20220322 |
CrossFit 20220322
(Time, Rx2, Rx3)
Warmup:
40 single-unders
10 bodyweight split squats /leg
1:00 Couch stretch / leg
20 toe-touch + jump
20 calf raises /leg
30 double-unders
10 bodyweight lunges /leg
5 attempts at max Broad Jump
Barbell Lunge Warmup
WOD: 5 Rounds
- 15 Barbell Lunges 115/75
- 75 Double Unders
Rx2 95/65, 1 min Double Unders (attempts)
Rx3 75/55, singles
INTENDED STIMULUS
Finish the workout in 10:00-15:00.
Use a moderately heavy load for the barbell lunge.
Athlete's should be able to perform at least 7 reps every time they pick the barbell to perform the lunge.
Each round should take at least 2:00 but no more than 3:00.
Athlete's should be able to perform at least 25 double-unders at a time.
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| Levi | 11:34 Rx | | | Katie A | 13:01 Rx2 | | | James H | 11:06 Rx3 | 85# | | Sara | 12:00 Rx3 | | | Daniel O | 12:30 Rx3 | | | Josiah | 8:15 | 75# OHS | | Perry | 8:17 | 3 rounds |
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Max Broad Jump
(Distance,  Gymnastics)
Total Distance (in inches) of standing broad jump.
Measurement is from start line to toe of backmost foot.
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Planned: Tue,May16,2023 Tue,Mar22,2022 Wed,Dec29,2021 Thu,Feb14,2019 Fri,Dec7,2018 Fri,Feb3,2017| 1st | 79.5 Rx | Coach E Tue, May 16, 2023 | | 2nd | 71 Rx | Coach B Wed, Dec 29, 2021 | | 3rd | 70.5 Rx | Amelia Tue, May 16, 2023 | | 1st | 106.5 Rx | Joey P Fri, Feb 3, 2017 | | 2nd | 103 Rx | Joe K Tue, May 16, 2023 | | 3rd | 96.75 Rx | Joe S Tue, May 16, 2023 |
| Josiah | 109.5 Rx | | | Levi | 104 Rx | | | Daniel O | 89 Rx | | | James H | 80.25 Rx | 6th Baseline | | Katie A | 80 Rx | | | Perry | 64.5 Rx | 10th | | Sara | 61.5 Rx | |
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CFA Kids - Week 64 - Skill Day
(Reps, Rx2, Rx3)
Warm up: 3 Rounds
1-min Jump Rope Singles
10 Jump Squats
10 Good Mornings
Skill: Review Sumo Deadlifts
Stand over the creek (don't get your feet wet!)
Thumb Fives
Booties Back
Squat
Stand Tall
Sumo Deadlifts 3-3-3
WOD: BENCHMARK - Modified Fight Gone Bad!
Three rounds, 1min per station, max reps of:
Wall Balls
Sumo Deadlifts High Pull
Box Jumps
Push Press
Row
One minute rest
Rx 10#, 35#, 20'”, 15#
Rx2 8#, 15#, 20” Step Ups, 10# DB
Rx3 Ball, 10# DB, Lower BJ or Step Ups, 5# DB
Game: Alligator in the Swamp
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Pullup Program 20220322
(Check In)
Warmup
3 Rounds
- Pushup to Down Dog (10-8-6)
- 10 Alt KB Halos
2 x 5 Very Easy Strict Pullups
Pullups 9-8-7-6-5 (scale up or down as appropriate)
5 Rounds:
- strict Barbell Press
- max (-2) Strict Dips
Closer: Accumulate 2 mins of nose-2-wall Handstand Hold in 4 sets or less
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| Josiah | Yes | | | Sara | Yes | | | Levi | Yes | | | Tracy L | Yes | |
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Home WOD 20220322
(Time)
Warmup: 3 rounds
1 min walking lunges for distance
45 sec burpees
30 sec jump rope or lateral hops
(Speed up jumps each round)
WOD: 5 Rounds
- 15 weighted Front Rack Lunges
- 45 Mountain Climbers (or 75 Double Unders)
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