WOD
 | Thu, Apr 28 2022 |  |
| CrossFit 20220428 | CFA Kids - Week 75 - Strength Day | Squat Program 20220428 | Home WOD 20220428 | Other Results |
CrossFit 20220428
(Time, Rx2, Rx3)
Warmup
Hang Power Snatch 3-3-3-3-3
WOD:
- 10 Wall Walks
- 30 Box Jumps (24/20)
- 30 Strict Knees to Elbow*
- 30 Box Jumps
- 30 Strict Toes to Bar*
- 30 Box Jumps
- 10 Wall Walks
(*continue w/ strict knee raises and leg raises as high as possible when fatigue sets in)
Rx2: 5 Wall Walks, 20 Strict K2E, 20 strict T2B
Rx3: Inchworms instead of wall walks, 20 of each movement, knee raises instead of K2E and T2B
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| Coach J | 19:14 Rx | | | Clarice | 44 minutes Rx | Home wod | | Daniel O | 15:01 Rx2 | | | Nathan | 19:42 Rx2 | | | Wanona | 9:56 Rx3 | | | Lisa | 10:06 Rx3 | Rx reps | | Casey | 11:03 Rx3 | | | Sara | 12:08 Rx3 | | | Brittney | 12:10 Rx3 | | | Heather | 15:50 Rx3 | |
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CFA Kids - Week 75 - Strength Day
(Reps)
Warm Up: 2 Rounds
150m Row
10 Scorpion Stretch
20-sec Adductor Stretch (ea leg)
Strength: 2 Rounds
15 Banded Rows
5 Belgian Split Squats (ea leg)
10 Alt DB Strict Press
20-sec Low Plank Hold
WOD: 12-min AMRAP
5 Front Squats
5 Back Squats
5 Push Jerks
5 Pullup Negatives
25 Walking Lunges
Weight Options:
Squats: 35#, 25#, 15#, 10#
PJ: 25#, 15#, 10#
Game:
Animal Relay Races
Cool Down:
Yoga
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Squat Program 20220428
(Check In)
3 Rounds
- 1 min Bike/Row/Run
- 10 Alt. Spiderman Stretch
- 10 Leg Swings /leg
- 10 Good Mornings
- 10 Air Squats
Back Squat
- 1 x 8 @ 65%
- 1 x 8 @ 70%
- 1 x 6 @ 80%
- 1 x 6 @ 85%
Front Squat
- 1 x 5 @ 70%
- 1 x 5 @ 75%
- 1 x 5 @ 80%
- 1 x 5 @ 85%
Stretch:
- Pigeon Pose
- Childs Pose w/ DBs
- Glute Stretch on Wall
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Home WOD 20220428
(Time)
Warmup
50 jumping jacks
20 toy soldiers
15 tuck jumps
10 sit-ups
10 inchworm + push-up
10 V-ups
15 broad jumps
20 toy soldiers
50 jumping jacks
WOD:
- 10 Wall Walks
- 30 Box Jumps
- 30 Situps
- 30 Box Jumps
- 30 V-ups
- 30 Box Jumps
- 10 Wall Walks
Stretch: 2 rounds
- 1 min reach, roll, and lift
- 30 sec of 90/90 shoulder rotations
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