WOD
 | Thu, May 12 2022 |  |
| CrossFit 20220512 | CFA Kids - Week 79 - Strength Day | Squat Program 20220512 | Home WOD 20220512 |
CrossFit 20220512
(Time, Rx2)
Warmup: 3 Rounds
: 30 high knees : 15 rest
: 30 banded side steps : 15 rest
: 30 banded good mornings : 15 rest
: 30 Cossack squats (:15/leg) : 15 rest
EMOTM x 6
- 10 alt Pistol squats
WOD: 400m Walking Lunge
Rx2: 10min Lunges for max distance (or max reps if stationary)
Stretch: 2 rounds
- 30 sec Quad Stretch /side
- 30 sec Quad Foam Roll /side
INTENDED STIMULUS
Finish in 12:00-16:00.
Athletes should be able to perform 10+ steps in a row before resting.
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| Levi | 11:11 Rx | | | Tracy L | 19:30 Rx | | | Daniel O | 21:10 Rx | | | Jenna | 10:00 Rx2 | 300 |
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CFA Kids - Week 79 - Strength Day
(Time)
Warm Up: 2 Rounds
Bear Crawl
10 Jumping Jacks
Walking Lunges
10 Skier Jacks
Strength: 3 Rounds
10 Bicep Curls (ea arm)
10 Single Leg Romanian Deadlifts (ea leg)
30-sec Low Plank Hold
WOD: 12-min AMRAP
10 Front Squats
25 Walking Lunges
10 Hand Release Pushups
Weight Options:
#35, #25, 15#, 10#, 5# dumbbell
Game:
Rock, Paper, Scissors
Cool Down:
Yoga
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Squat Program 20220512
(Check In)
3 rounds
- 1 min Bike/Row/Run
- 10 Alt Spiderman Stretch
- 10 Leg Swings
- 10 Good Mornings
- 10 Air Squats
Back Squat
- 1 x 8 @ 65%
- 1 x 6 @ 75%
- 1 x 4 @ 85%
- 1 x 4 @ 90%
Front Squat
- 1 x 5 @ 70%
- 1 x 4 @ 80%
- 1 x 3 @ 85%
- 1 x 3 @ 90%
Accessory: 3 rounds
- 10 DB Romanian Deadlifts
- 5 Banded Side Steps /direction
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| Levi | Yes | | | Josiah | Yes | | | Coach B | Yes | | | Perry | Yes | | | Omar | Yes | | | Coach J | Yes | |
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Home WOD 20220512
(Time)
Warmup: 3 rounds
- 200m run
- 3 wall walks
- 10 weighted romanian deadlifts
- 10 hollow rocks
- 10 pushups
- 20 sec line hops (or jump rope)
WOD:
- 30 weighted bent-over rows
- 200 lateral line hops
- 30 weighted hang power cleans
Stretch: 1 min banded shoulder stretch per arm
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