WOD
 | Thu, Apr 14 2022 |  |
| CrossFit 20220414 | CFA Kids - Week 71 - Strength Day | Squat Program 20220414 | Home WOD 20220414 |
CrossFit 20220414
(Time, Rx2, Rx3)
Warmup
Handstand Walk Review
Deadlift
- 2 x 7 @ 45/35
- 5 x 10 @ building to WOD weight
WOD: 'Roaming Diane'
- 21 Deadlifts
- 21m Handstand Walk (70 ft)
- 15 Deadlifts
- 15m Handstand Walk (50 ft)
- 9 Deadlifts
- 9m Handstand Walk (30 ft)
Rx: 225/155
Rx2: 155/105, Double DB Overhead Carry (2x distance) @ 35/25
Rx3: 95/65, Bear Crawl
| 0% |  | |  | 0% |
| Levi | 17:00 Rx | | | Josiah | 4:45 Rx2 | | | Wanona | 4:53 Rx2 | | | Sushant | 5:07 Rx2 | | | Joanie | 4:09 Rx3 | | | Perry | 5:40 Rx3 | | | Sara | 7:00 Rx3 | 105#/15# DB OH | | Primadelia | 7:15 Rx3 | 105#/15# DB OH |
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CFA Kids - Week 71 - Strength Day
(Time)
Warm up: 2 Rounds
150m Row
5 Rope Pulls
Toy Soldiers
Bear Crawl
Strength:
3 Rounds
10 Goblet Squats
20-sec Side Planks
10 Single Leg Romanian Deadlifts
20-sec Hollow Hold
WOD: 12-min AMRAP
10 Romanian Deadlifts
10 KB High Pulls
5 Front Squats
10 Bench Dips
15-sec Hang from Bar
Weight Options:
DL: 45#, 35#, 25#, 15#
HP: 26#, 18#, 10#, 5#
Game:
Jump Rope
Cool Down:
Yoga
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Squat Program 20220414
(Check In)
Warmup
Hip Mobility: 3 rounds
- 5 Slider + Rockback /side
- 5 End Range Hip Lifts /side
- 10 Alt. Loaded Lateral Lunges
Back Squat
- 1 x 10 @ 60%
- 1 x 10 @ 65%
- 1 x 8 @ 70%
- 1 x 8 @ 75%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Stretch: 3 rounds
- 30 sec Standing Hamstring Stretch /side
- 30 sec Seated Hip Rotations /side
- 30 sec Pigeon Pose /side
| 0% | | | | 0% |
| Levi | Yes | | | Sara | Yes | | | Josiah | Yes | | | Coach E | Yes | | | Sheridan | Yes | | | Coach J | Yes | |
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Home WOD 20220414
(Reps)
Warmup: EMOTM x 9 mins
- Min 1: 20 sec single leg Romanian Deadlifts /leg
- Min 2: 40 sec Mountain Climbers
- Min 3: 5 Wall Squats
WOD: 10 Min AMRAP
- 5 odd-object Cleans
- 10 Squat Jumps
- 5 Jumps to Target
Stretch: 2 Rounds
- 30 sec banded shoulder stretch /side
- 30 sec wrist extension stretch /side
| 0% | | | | 0% |
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