WOD
 | Thu, Jun 16 2022 |  |
| CrossFit 20220616 | CFA Kids - Week 89 | Squat Program 20220616 | Home WOD 20220616 |
CrossFit 20220616
(Reps, Rx2, Rx3)
Warmup
Muscle Up Progression
WOD: 20 min AMRAP
- 2 Muscle Ups
- 4 HSPU
- 8 DB Power Clean 50/35
Rx2 C2B Pullups, Piked HSPU, 35/20
Rx3 Low Ring Transitions, Pushups, 15/10
INTENDED STIMULUS
8-15 rounds.
This is a fun take on the classic CrossFit hero workout, 'Nate', and an opportunity for athletes to practice higher skill gymnastics across a longer time domain.
Perform the muscle-ups and handstand push-ups in large or unbroken sets.
Use a DB loading that allows you to complete the cleans in 2 sets or less.
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| Coach J | 85 Rx | | | Jason T | 196 Rx3 | 20# | | Brittney | 188 Rx3 | 20# | | Zack W | 182 Rx3 | 20# | | Sara | 156 Rx3 | 15# | | Wonha | 140 Rx3 | 15# | | Josh | 115 Rx3 | |
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CFA Kids - Week 89
(Reps)
Warm Up:
10 Alt box step-ups
5 inchworm walkouts
10 Alt box step-ups
5 single-arm DB high pulls (RT)
5 box jumps
5 single-arm DB high pulls (LT)
Skill/Strength:
Review Sumo Deadlift
Sumo Deadlifts 3-3-3
Review Sumo Deadlift High Pulls
Review Box Jumps
WOD:
AMRAP x 9:
10 Box jumps
11 sumo deadlift high pulls
– Athletes must step down from the box.
Weight Options:
25#, 15#, 10#, Dumbbells
Game:
Cyclone (circle w/ one person outside has to tag the person that is 'it')
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Squat Program 20220616
(Check In)
Warmup: 3 sets
1 min bike, row, or run
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
Squat Warmup
- 10 @ 45/35
- 3 x 5 increasing weight
Pause Back Squats
- 1 x 12 @ 60%
- 1 x 10 @ 65%
- 1 x 8 @ 70%
Back Squat
- 2 x 8 @ 70%
Accessory: 3 Rounds
- 10 alternating DB step-ups (20/24 in)
- 10 alternating reverse lunges
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Home WOD 20220616
(Time)
Warmup: 5 min jog (easy-moderate pace)
WOD:
- 400m Run
- 12 Jumps to a Tall target
- 400m Run
- 24 jumps to a target
- 400m Run
- 36 Burpees
- 400m Run
Stretch: Sit and Reach, 1 min of each...
- Right Leg
- Left Leg
- Straddle
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