WOD
 | Tue, Jun 14 2022 |  |
| CrossFit 20220614 | CFA Kids - Week 88 | Pullup Program 20220614 | Home WOD 20220614 |
CrossFit 20220614
(Time, Rx2, Rx3)
Warmup
Thruster Review
EMOTM x 6 mins
- 2 Thrusters (increasing weight)
WOD:
- 15-12-9 Thrusters & Pullups
- Rest 5 Mins
- 12-9-6 Thrusters & Pullups
- Rest 5 Mins
- 9-6-3 Thrusters & Pullups
Rx 95/65
Rx2 75/55, assisted pullups
Rx3 65/45, jumping pullups
INTENDED STIMULUS
9:00-15:00 total working time.
Score = total time minus 10:00 of rest.
Today's workout is all about intensity. Aim to finish each couplet in 3:00-6:00.
Athletes should try to perform large sets for as long as possible and some may even go unbroken each time.
The thruster weight should be light and athletes should be able to go unbroken the entire time.
If an athlete can't perform 10+ unbroken pull-ups, reduce movement difficulty or modify the rep scheme to a lower amount.
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| Aaron D | 20:14 Rx2 | | | Nathan | 22:06 Rx2 | | | Josh | 23:07 Rx2 | | | Brittney | 17:44 Rx3 | | | Katie A | 18:17 Rx3 | 55# | | Jason T | 18:18 | 55# | | Casey | 18:37 | 35# | | Chloe | 20:01 | 35# |
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CFA Kids - Week 88
(Time)
Warm Up: 2 Rounds
45 Jump rope
10 scorpion stretches
10 RDLs
10 Bent-over rows
10 Shoulder presses
5 Scap pull-ups w/ a pause at the top and bottom
Skill/Strength:
Review Cleans
Review Jerks
Clean & Jerks 3-3-3
WOD:
2 Rounds for time:
25 Ring Rows
5 Clean and Jerks
15 sit-ups
Weight Options:
35#, 25#, 15#, 10#, Dumbbells
Game:
Simon Says
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| Tina | 5:57 Rx | 25# | | Patrick | 7:21 Rx | 25# |
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Pullup Program 20220614
(Check In)
Warmup
3 Rounds
- 10 Supinated Band Pullaparts
- 5 Prone Arm Jacks
- 5 Pushups
10-9-8-7-6-5-4-3-2-1
- Strict HSPU
- Strict Chin Up
Accumulate 25 Press Down Hold (2-4 sec hold per rep)
Accessory: 3 Rounds
- 20 Banded Tricep Extensions
- 10 Hanging Knee Raises
- 10 Glute Bridges
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Home WOD 20220614
(Reps)
Warmup: 2 rounds
15 sec mountain climbers
15 sec double knee tucks in a plank
5 dive-bomber push-ups
5 weighted windmills, left arm
5 weighted overhead squats, left arm
5 weighted windmills, right arm
5 weighted overhead squats, right arm
WOD: for Reps
- Tabata PVC Overhead Squat
- Rest 1 min
- Tabata Handstand Hold
- Rest 1 min
- Tabata Air Squats
Tabata is 20 sec on/10 sec off for 8 rounds. After 8 rounds of the first movement then rest 1 minute and move to the next movement.
For Handstands, count the number of seconds (within each 20 second working segment) you were able to hold the handstand.
Score = total reps + seconds in handstand
Stretch: 1 min banded shoulder stretch per arm
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