WOD
 | Tue, May 10 2022 |  |
| CrossFit 20220510 | CFA Kids - Week 78 - Skill Day | Pullup Program 20220510 | Home WOD 20220510 |
CrossFit 20220510
(Time, Rx2, Rx3)
Warmup:
30 high knees in place
30 butt-kickers in place
1) 2 Samson lunge stretches (:05/side)
10 alternating Samson lunges
2) 2 Cossack squat stretches (:05/side)
10 Cossack squats
Then...
:30 alternating scorpion stretch
:30 hand release knee push-up
Front Squat 10-8-7-5
GHD Situp Review
WOD: 21-15-9
- GHD Situps
- Front Squats
Rx 135/95
Rx2 105/75, 42-30-18 Abmat Situps
Rx3 75/55, 21-15-9 Abmat Situps
INTENDED STIMULUS
Finish in 8:00-12:00.
Load should feel heavy but allow for sets of 6-7 reps throughout the workout.
Complete the first two rounds of squats in 2-3 sets, and the round of 9 in 1-2 sets.
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| 1st | 8:09 Rx2 | Coach E Tue, May 10, 2022 | | 2nd | 8:28 Rx2 | Tracy L Tue, May 10, 2022 | | 3rd | 8:55 Rx3 | Chloe Tue, May 10, 2022 | | 1st | 8:34 Rx2 | Aaron D Tue, May 10, 2022 | | 2nd | 9:40 Rx2 | James H Tue, May 10, 2022 |
| Levi | 5:18 Rx | | | Brittney | 7:09 Rx | | | Coach E | 8:09 Rx2 | | | Tracy L | 8:28 Rx2 | | | Daniel O | 8:30 Rx2 | | | Aaron D | 8:34 Rx2 | | | James H | 9:40 Rx2 | 115#, GHDs | | Clarice | 10:15 Rx2 | | | Sushant | 7:18 Rx3 | GHDs | | Chloe | 8:55 Rx3 | | | Primadelia | 10:08 Rx3 | Rx2 situps | | Sara | 10:18 Rx3 | GHDs | | Jenna | 7:36 | 15# |
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CFA Kids - Week 78 - Skill Day
(Time)
Warm Up: 2 Rounds
100m Run
10 Cossack Squats
10 Reverse Snow Angels
Skill: Review - Med Ball Cleans
Review Med Ball Cleans
Med Ball Cleans 4-4-4
WOD: 4 Rounds For Time
15 Med Ball Cleans
20 Box Jumps
15 Ring Rows
20 Straight Leg Situps
Weight Options:
#20, 14#, 10#, 8#, Ball
Game:
Floor is Lava
Cool Down:
Yoga
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| Tina | 10:56 Rx | | | Patrick | 14:56 Rx | |
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Pullup Program 20220510
(Check In)
Cardio Warmup
3 Rounds
- 10 Band Pullaparts (overhand)
- 20 Shoulder Taps
- 5 Scapular Pushups
3 Rounds
- 20 sec Active Hang + Max Chin Over Bar Hold
- 20 Banded Lat Pull Down (underhand)
- 10 DB Press
Accessory: 4 Rounds
- 12 DB Hammer Curls
- 1 min Hollow Hold
- 5 Hollow Jump to Support
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| Levi | Yes | | | Sara | Yes | | | Coach B | Yes | | | Perry | Yes | | | Coach J | Yes | |
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Home WOD 20220510
(Time)
Warmup: 2 rounds (40 sec on/20 sec off)
- weighted plank pull-throughs
- weighed Romanian deadlifts
- Air Squats
WOD:
- 42 feet anchored weighted situps
- 30 weighted front squats
- 30 feet anchored weighted situps
- 20 weighted front squats
- 18 feet anchored weighted situps
- 10 weighted front squats
Stretch: 2 rounds
- 30 sec Pigeon stretch /leg
- 30 sec Couch stretch /leg
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