WOD
 | Thu, Jul 14 2022 |  |
 | Welcome: Phil |
| CrossFit 20220714 | CFA Kids - Week 97 | Squat Program 20220714 | Home WOD 20220714 |
CrossFit 20220714
(Time, Rx2, Rx3)
Warmup
3 Rounds
- 20 sec V-ups
- 20 sec Hollow Rocks
- 20 sec Mountain Climbers
- 20 sec Plank
- 1 min Rest
WOD:
- 300m Run
- 5 Burpee Box Jump Overs (24/20)
- 5 Thrusters
- 300m Run
- 7 Burpee Box Jump Overs
- 7 Thrusters
- 300m Run
- 9 Burpee Box Jump Overs
- 9 Thrusters
- 300m Run
- 11 Burpee Box Jump Overs
- 11 Thrusters
Rx (75/55) -> (95/65) -> (115/75) -> (135/85)
Rx2 (65/45) -> (75/55) -> (85/65) -> (95/75)
Rx3 (45/35) -> (55/45) -> (65/55) -> (75/65)
| 0% |  | |  | 0% |
| Katie A | 15:10 Rx2 | | | Josh | 16:50 Rx2 | 115# | | Brittney | 20:25 Rx2 | | | Daniel O | 21:02 Rx2 | | | Dan | 19:45 Rx3 | | | Sara | 19:50 Rx3 | 200m | | Tricia | 20:40 Rx3 | | | Aaron M | 21:45 Rx3 | 200m | | Joan | 15:30 | 25# front squats | | Phil | 16:58 | 35# | | Zack | 19:25 | 55# |
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CFA Kids - Week 97
(Reps)
Warm Up: 2 Rounds
1-min Cal Bike
40s Stepups
30s push-ups
1-min PVC pass-throughs
Skill/Strength:
Review Clean & Jerks
Clean & Jerks 4-4-4
WOD:
AMRAP X 15:
3-6-9-12, etc.
Hanging knee raises
Box jumps
Calorie bike/row
– Continue adding 3 reps to each movement until time expires
Game:
Alligator in the Swamp
| 0% | | | | 0% |
| Paisley | 12 Rx | | | Patrick | 12 Rx | | | Tina | 9+4 Rx | |
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Squat Program 20220714
(Check In)
Cardio Warmup
2 Rounds
- 1 min Jump Rope
- 10 Hip Flexor Stretch /side
- 10 Weighted Kang Squats
- 10 Weighted Back Lunges
Back Squats
- 10 @ empty barbell
- 10 @ 25%
- 8 @ 35%
- 5 @ 45%
Every 75 secs x 10 rounds
- 4 Back Squats @ 50%
Accessory: 3 Rounds
- 10 Single Leg GHD Hip Extensions /leg
- 5 Weighted Box Stepups /leg
Stretch:
- 30 sec Seal Stretch
- 60 sec Couch Stretch /side
- 90 sec seated Pike stretch
| 0% | | | | 0% |
| Wanona | Yes | | | Coach E | Yes | | | Coach J | Yes | |
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Home WOD 20220714
(Time)
Warmup: 2 rounds
- 10 Pushups
- 10 alt weighted Hang Snatch
- 30 sec Handstand Hold
WOD:
400m Run (buy-in) then...
- 24-18-12 Ground to Overhead
- 12-9-6 Burpee + Clean
then 400m Run (buyout)
(alternate between GTOH and Burpee/Clean (e.g. 24 GTOH, 12 Burpee/Clean, 18 GTOH, 9 Burpee/Clean, etc.)
Stretch: 2 rounds
- 30 sec Scorpion stretch
- 1 min seated Straddle stretch
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