WOD
 | Thu, Mar 31 2022 |  |
| CrossFit 20220331 | CFA Kids - Week 67 - Strength Day | Back Squat Max | Squat Program 20220331 | Home WOD 20220331 |
CrossFit 20220331
(Reps, Rx2, Rx3)
Warmup: 3 Rounds
:40 jumping jacks
:30 hollow hold
:20 supinated hang from pull-up bar
:10 second wall assisted handstand hold
Back Squat 5-5-3-3-3-1-1-1-1
WOD: 15 Min AMRAP
- 15 DB Rows (left)
- 15 DB Rows (right)
- 50 ft Handstand Walk (score 1 rep for every 5ft)
Rx: 50/35
Rx2 35/20, 5 Wall Walks
Rx3 15/10, 50 ft Bear Crawl
INTENDED STIMULUS
Go for quality of movement over the number of rounds - we're building strength today!
Try challenging heavier dumbbell; should be able to do at least 5 reps in a row without having to put the dumbbell down.
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| Coach J | 240 Rx | 50-60-70 | | Josiah | 215 Rx | | | Brittney | 494 Rx2 | 20# | | Levi | 370 Rx2 | | | Daniel O | 280 Rx2 | | | Perry | 240 Rx3 | |
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CFA Kids - Week 67 - Strength Day
(Time)
Warm up: 3 Rounds
100m Run
Toy Soldiers
5 Large Arm Circles (front/back)
Strength:
3 Rounds
10 Weighted Glute Bridges
5 Bicep Curls (ea arm)
20 sec Low Plank
WOD: 12-min AMRAP
10 Romanian Deadlifts
10 Pushups
10 Box Squats
10 Stink Bugs
Weight Options:
RDL = 35#, 25# or 15#
Game: Frogger
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Back Squat Max
(Weight,  Squats)
Find Your 1 Rep Max Back Squat Weight
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Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Josiah | 310 Rx | | | Brittney | 190 Rx | |
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Squat Program 20220331
(Check In)
Warmup
2 sets
- 10 Cat/Cow
- 10 Single Leg Glute Bridge /leg
- 10 KB Swings
Hip Opener Warmup: 2 sets
- 10 Single Leg KB Swing to Rotation
- 10 Single Leg Hip Opener/Closer
- 10 Donkey Kickback to Lateral
Back Squat 5-5-3-3-3-1-1-1-1
or
Squat Clean 5-5-3-3-3-1-1-1-1
Accessory: 2 sets
- 20 Split Stance Pollof Press /side
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| Levi | Yes | | | Coach J | Yes | | | Josiah | Yes | | | Sheridan | Yes | | | Coach E | Yes | |
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Home WOD 20220331
(Reps)
Warmup:
45 sec groiners
45 sec Cossack squat
45 sec up-downs
45 sec squats
WOD:
- 1 set of Max Rep weighted Squats w/ 1 sec hold at bottom
- 2 sets Max Rep weighted Squats w/ 3 sec hold at bottom
- 3 sets Max Rep weighted Squats w/ 5 sec hold
(score = total reps. rest 1 min between sets)
Stretch: 2 rounds
- 30 sec Frog Stretch
- 30 sec Pigeon Stretch /leg
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