WOD
 | Thu, Jun 23 2022 |  |
| CrossFit 20220623 | CFA Kids - Week 91 | Squat Program 20220623 | Home WOD 20220623 | Other Results |
CrossFit 20220623
(Reps, Rx2, Rx3)
Warmup
Deadlift warmup
Every 2 Mins x 6 rounds
- 5 double overhand Deadlift
(build to your heaviest set)
WOD: 9 Min AMRAP
- 9 Deadlifts (225/155)
- 3 Wall Walks
Rx2 (135/95)
Rx3 (75/55), partial ROM wall walks
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| Brittney | 71 Rx2 | | | Josh | 70 Rx2 | | | Omar | 70 Rx2 | | | Daniel O | 61 Rx2 | | | Tricia | 86 Rx3 | | | Jenna | 60 Rx3 | | | Sara | 58 Rx3 | 95# | | Markus | 18 | 3 rnds of 3&3 |
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CFA Kids - Week 91
(Reps)
Warm Up:
5 mins
2-4-6-8 … etc.
Ring Rows
PVC Pass-throughs
Jumping air squats
Skill/Strength:
Review DB Snatch
DB Snatch Ladder
WOD:
AMRAP 8:
6 Alternating DB Snatches
4 Jump to Holds
Weight Options:
15#, 10#, 5#
Game:
Rock, Paper, Scissors
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Squat Program 20220623
(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 20220623
(Reps)
Warmup:
50 jumping jacks
20 toy soldiers
15 tuck jumps
5 DB deadlift
10 inchworm + push-up
5 DB deadlift
3 partial range of motion wall walk
20 toy soldiers
5 DB deadlift
2 wall walk
50 jumping jacks
WOD: 9 min AMRAP
- 9 Single Leg Deadlifts (alternate legs each round)
- 6 Inchworms
Stretch: 2 rounds
- 30 sec Scorpion stretch /side
- 30 sec Pigeon stretch /leg
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