WOD
 | Tue, May 3 2022 |  |
| CROSSFIT OPEN 15.3 | CFA Kids - Week 76 - Skill Day | Pullup Program 20220503 | Home WOD 20220503 |
CROSSFIT OPEN 15.3
(Reps, Rx2, Rx3)
Warmup: 2 Rounds
200m Run
30s Runner's Stretch (ea leg)
10 Weighted Situps
Skill: Jump Rope
CrossFit Open 15.3
14 Min AMRAP of...
- 7 Muscle Ups
- 50 Wall Balls 20/14
- 100 Double Unders
Rx2 (Masters) go in reverse order (can replace MU's with Pullups and Dips)
Rx3 (Scaled) 50 Wall Balls/100 Singles (no MU's)
INTENDED STIMULUS
This is a CrossFit Games Open workout from 2015.
All athletes should aim to complete 1.5 to 2 rounds of today's workout. Advanced athletes should push past 2 rounds.
This is a high-rep, stamina-based workout. Athletes should break the larger sets into small, manageable chunks in order to keep moving.
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| 1st | 271 Rx2 | Coach B Wed, Oct 24, 2018 | | 2nd | 348 Rx3 | Tracy L Tue, May 3, 2022 | | 3rd | 321 | Chloe Tue, May 3, 2022 | | 1st | 316 Rx | Coach J Wed, Oct 24, 2018 | | 2nd | 199 Rx3 | Aaron D Tue, May 3, 2022 |
| Daniel O | 262 Rx2 | | | Tracy L | 348 Rx3 | W/ring rows and dips | | Aaron D | 199 Rx3 | | | Sara | 178 Rx3 | 50 DU’s, 14# WB, assisted pull-ups and box dips | | Chloe | 321 | 10# w/ ring row and dips | | Heather | 308 | 10# | | Primadelia | 211 | 14#squats |
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CFA Kids - Week 76 - Skill Day
(Time)
Warm Up: 2 Rounds
1-min Jump Rope
4 Pushups w/ Rotation
Toy Soldiers
Skill: Review - Thrusters
Thrusters 3-3-3-3
WOD: BENCHMARK - Modified Fran
21-15-9-9-15-21
Thrusters
Ring Rows
Weight Options:
35#, 25#, 15#, 10#
Game:
Frogger
Cool Down:
Yoga
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| Tina | 8:10 Rx | | | Patrick | 11:07 Rx | |
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Pullup Program 20220503
(Check In)
Cardio Warmup
3 Rounds
- 10 Band Pullaparts
- 5 Snow Angels
- 5 Pushups
Eccentric Pullups*
1) Perform 1 pullup negative as slowly as possible. Keep track of your time in seconds
2) Perform 5 sets of 1 pullup negative at 80% of your time in step 1.
(Example: if you did a negative in 10 seconds in step 1, do your 5 sets at 8 seconds each)
3) Rest sufficiently between sets
* use toe assist if necessary
Barbell Strict Press
- 5 x 5 (build to heavy set)
3 Rounds
- 15 Banded Tricep Extensions
- 10 weighted Glute Bridge
- 15 GHD Hip Extensions
Accessory
- Accumulate 3 mins in Wall Sit
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Home WOD 20220503
(Reps)
Warmup: 30 sec of each:
Arm swings across
Arm swings overhead
Alternating twists/direction
Toe touches
Leg swings forward/leg
Leg swings laterally/leg
Calf raises/leg
Up-downs
Air squats
Burpees
WOD: 14 Min AMRAP
- 7 Hand Release Burpees (+ jump to 12 inch target)
- 50 Air Squats
- 100 fast Toe Taps Kicks (from standing position, touch toe of one foot to ground in front of you, then switch feet quickly, alternating toe touches)
Stretch: 2 rounds
- 30 sec Couch stretch /leg
- 30 sec standing Calf stretch /leg
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