WOD
 | Tue, Jul 5 2022 |  |
| CrossFit 20220705 | CFA Kids - Week 94 | Pullup Program 20220705 | Home WOD 20220705 |
CrossFit 20220705
(Time, Rx2, Rx3)
Warmup
EMOTM x 8 rounds
- 3 Heavy Push Press
WOD: 5 Rounds
- 25 Push Press (75/55)
- 50 Double Unders
Rx2 - 65/45, 1 min DU attempts or 80 singles
Rx3 - 15 reps @ 45/35, 50 singles
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| Josh | 9:56 Rx2 | | | Mick | 12:03 Rx2 | | | Heather | 10:30 Rx3 | | | Clarice | 11:22 Rx3 | | | Jenna | 11:43 Rx3 | | | Stephen W | 11:55 Rx3 | | | Dan | 12:15 Rx3 | 80 singles | | Tricia | 12:26 Rx3 | | | Sara | 12:40 Rx3 | 80 singles | | Jason T | 13:00 Rx3 | 55# | | Markus | 13:20 Rx3 | 80 singles | | Primadelia | 9:00 | 35# hang Cleans | | Sushant | 11:00 | Ring Rows | | Jennifer F | 11:56 | 15# | | Aaron M | 13:00 | 4 rds @ 45# | | Zack | 14:12 | 35# |
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CFA Kids - Week 94
(Reps)
Warm Up:
P1: Row
P2: 20 box step-ups (10/side)
P1: Row
P2: 15 box jumps
P1: Row
P2: 10 box jumps (increase height)
Skill/Strength:
5 sets for height:
3 Box Jumps
Rest as needed between sets.
WOD:
AMRAP x 12
9cal Row
14 Sit ups
Game:
Volleyball
| 0% | | | | 0% |
| Patrick | 142 Rx | | | Paisley | 92 Rx | | | Tina | 92 Rx | |
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Pullup Program 20220705
(Check In)
Cardio Warmup
3 Rounds
- 10 Band Pullaparts
- 20 Plank Shoulder Taps
- 5 Scapular Pushups
BMU Kip Swing Progression
2 sets
- Max Wide Grip Strict Pullups
immediately into
- 30 sec Double DB Bent Over Rows
(rest 3 mins between sets)
Press to handstand drills
Closer: 3 Rounds
- 10 Plate Z-Press
- 30 sec DB Head Pinch
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| Sara | Yes | | | Coach E | Yes | | | Omar | Yes | | | Coach J | Yes | |
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Home WOD 20220705
(Time)
Warmup:
30 jumping jacks
20 alternating hamstring scoops
10 knee push-ups
30 jumping jacks
20 alternating pike shoulder taps
10 weighted single arm press /side
WOD: 5 Rounds
- 25 Pushups
- 100ft Bunny Hop
Stretch:
- 1 min banded Shoulder stretch /side
- 1 min reach, roll & lift
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