WOD
 | Thu, May 5 2022 |  |
| CrossFit 20220505 | CFA Kids - Week 77 Max Day | Squat Program 20220505 | Home WOD 20220505 |
CrossFit 20220505
(Time, Rx2, Rx3)
Warmup
Push Press 5-5-5-5-5
WOD: 3-6-9-12-15-15-12-9-6-3
- Deadlifts (155/105)
- Box Jump Overs (24/20)
(stand tall on box then step down to other side)
Rx2 115/75
Rx3 75/55, 20/12 in box
INTENDED STIMULUS
Finish the workout in 11:00-15:00.
Fast pace at the start, steady in the middle, and faster pace at the end.
Light load on the deadlifts, which can be unbroken up through most of the rounds.
Make sure to stand at the top of each box jump-over and step down between reps.
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| Levi | 9:50 Rx | | | Josiah | 11:03 Rx | | | Katie A | 11:08 Rx | | | Daniel O | 17:00 Rx2 | | | Wanona | 8:19 Rx3 | 105#/stepups | | Brittney | 10:40 Rx3 | 105# | | Lisa | 11:41 Rx3 | 75# second half | | Heather | 12:45 Rx3 | | | Sara | 14:15 Rx3 | 65#/14” | | Jason T | 14:43 Rx3 | | | Varun | 12:00 | 70# | | Gaurav | 15:24 | 95# |
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CFA Kids - Week 77 Max Day
(Weight)
Warm Up: 4 Rounds
25 Jumping Jacks
10 Sumo Squats
25 Skier Jacks
30-sec Frog Pose
Skill/Strength: Max Day! - Back Squat
Back Squat Warm Up 4-3-3
Max 1-1-1...
Game:
Simon Says
Cool Down:
Yoga
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Squat Program 20220505
(Check In)
Cardio Warmup
3 rounds
- 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 8 @ 75%
- 1 x 8 @ 80%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Accessory: 3 rounds
- 10 Hollow Rocks
- 30 sec Plank
- 20 Leg Layouts
- 5 SOTS Press
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| Levi | Yes | | | Coach B | Yes | | | Perry | Yes | | | Omar | Yes | | | Coach J | Yes | | | Clarice | Yes | |
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Home WOD 20220505
(Reps)
Warmup: 2 rounds
20 sec jumping jacks
5 weighted shoulder press
5 weighted push presses
10 tempo knee push-ups
10 hand-release push-ups
WOD: 5 Rounds
- 1 min Hand Release Pushups
- Max Effort Handstand Hold
- Rest 2 mins
(score = total pushups)
Stretch: 3 rounds
- 30 sec reach, roll and lift
- 20 banded pullaparts
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