WOD
 | Tue, Apr 5 2022 |  |
| CrossFit 20220405 | Max Split Jerk | CFA Kids - Week 68 - Skill Day | Pullup Program 20220405 | Home WOD 20220405 |
CrossFit 20220405
(Time, Rx2)
Warmup: 3 Rounds
1-min Jump Rope
30-sec Hurdler Stretch
30-sec Thread the Needle
20-sec Hollow Hold
Skill:
Split Jerk 5-5-3-3-3-1-1-1-1
WOD: 3 Rounds
5-15-5 of
- Air Squats
- Burpees
- Situps
Rest 2 Mins between Rounds
Score = slowest round
Rx2: Up-Downs instead of Burpees
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| James H | 1:00 Rx | | | Nathan | 1:00 Rx | | | Brittney | 1:14 Rx | | | Ana | 1:23 Rx | | | Levi | 2:23 Rx | | | Coach E | 3:00 Rx | | | Josiah | 3:00 Rx | | | Mick | 3:05 Rx | | | Tracy L | 3:56 Rx | | | Heather | 4:04 Rx | | | Daniel O | 4:10 Rx | | | Joanie | 4:30 Rx | | | Sara | 4:35 Rx | | | Wanona | DNF | scaled |
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Max Split Jerk
(Weight,  Misc Barbell)
Maximum weight Split Jerk
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| 1st | 150 Rx | Coach E Sat, May 25, 2024 | | 2nd | 145 Rx | Coach A Sat, Jan 6, 2024 | | 3rd | 100 Rx | Tracy L Mon, Nov 1, 2021 | | 1st | 275 Rx | Joey P Sat, Aug 30, 2025 | | 2nd | 205 Rx | Coach C Fri, Feb 9, 2024 | | 3rd | 185 Rx | Josh Sat, Oct 26, 2024 |
| Josiah | 245 Rx | | | Levi | 225 Rx | | | Wanona | 135 Rx | | | Coach E | 125 Rx | | | Brittney | 95 Rx | | | Joanie | 85 Rx | |
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CFA Kids - Week 68 - Skill Day
(Time)
Warm up: 3 Rounds
1-min Jump Rope
Walking Lunges
20 sec Across the Body Arm Stretch (ea arm)
Skill: Review Deadlifts
Deadlifts 3-3-3-3
WOD: BENCHMARK - Modified Diane
21 - 15 - 9
Deadlifts
Stink Bugs
Weight Options:
DL = 45# 35#, 25# or 15#
Game: Simon Says
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Pullup Program 20220405
(Check In)
Warmup
Ball Up --> Pullover
Ring Thing
Strict Pullups: 4 Rounds
- 5 strict
- 4 wide grip
- 3 weighted
- 3 x 5 Pike HSPU
- 10 Mins: work singles of Kipping HSPU w/ pause on head
Accessory: 3 Rounds
- 10 Bent Over DB Fly
- 10 Bench DB Fly
- 30 sec Hollow Hold
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Home WOD 20220405
(Reps)
Warmup
- 10 groiners
- 7 wall squats w/ 1 sec hold at the bottom
- 10 Samson lunges
- 5 wall squats w/ 2 sec hold at the bottom
- 10 lateral lunges
- 3 wall squats w/ 3 sec hold at the bottom
WOD: EMOTM x 20
- Odd: 30 sec Pushups
- Even: 30 sec weighted Lunges
score = total reps
Stretch:
- 1 min Groiner Stretch /side
- 1 min banded Shoulder Stretch /side
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