WOD
 | Tue, Jun 21 2022 |  |
| CFA Kids - Week 90 | CrossFit 20220621 | Pullup Program 20220621 | Home WOD 20220621 |
CFA Kids - Week 90
(Time)
Warm Up:
1 min each
Rower/Bike
Alternating Spiderman stretch
Rower/Bike
Air squats
Rower/Bike
Bottom of counter-balance squat hold
Skill/Strength:
Accumulate:
2 min Plank Hold
2 min Headstand or Handstand HoldX
Review & Warmup Front Squats
WOD:
8 rounds:
3 front squats
1 min calories on row or bike
Weight Options:
25#, 15#, Dumbbells
Game:
Floor is Lava
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| Patrick | 12:00 Rx | Bike/15# | | Tina | 14:19 Rx | Row/15# | | Paisley | 14:52 Rx | Bike/5% |
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CrossFit 20220621
(Reps, Rx2, Rx3)
Warmup
Build to heavy 3-rep Bench Press
WOD: EMOTM x 14 mins
- Min 1: 30 sec Box Jumps 30/24
- Min 2: Muscle Ups
Rx2 - 24/20 in Box, Low Ring transitions
Rx3 - 20/12 Box Step-ups, Banded Pullups
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| Mick | 111 Rx2 | | | James H | 109 Rx2 | | | Josh | 98 Rx2 | | | Jason T | 91 Rx2 | | | Nathan | 62 Rx2 | Weighted box stepups | | Stephen W | 284 Rx3 | | | Primadelia | 159 Rx3 | | | Chloe | 144 Rx3 | 20” | | Jenna | 126 Rx3 | | | Tricia | 109 Rx3 | | | Aaron D | 96 Rx3 | Pull ups | | Markus | 89 Rx3 | 20” box jumps |
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Pullup Program 20220621
(Time)
5 Min Cardio Warmup
3 Rounds
- 10 Supinated Band Pullaparts
- 5 Prone Arm Jacks
- 5 Pushups
5 Rounds
- 2 x 10 sec Pullup Negatives
- 15 Banded Tricep Press Downs
- 10 Standing DB Press
Accumulate 25 Seated Turnover to Press
Accessory: 3 Rounds
- 12 Hanging Knee Raises
- 15 Banded Hollow Lat Pull Down
- 10 Handstand Hold Toe Taps
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Home WOD 20220621
(Reps)
Warmup: EMOTM x 9 mins
- Min 1: 20 sec single leg RDL /leg
- Min 2: 40 sec Mountain Climbers
- Min 3: 5 Pushups to Down Dog
WOD: EMOTM x 14 mins
- min 1: 30 sec jumps across 3 ft distance
- min 2: double pushup Burpees
Stretch: 3 rounds
- 30 sec reach, roll & lift
- 30 sec banded pullaparts
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