WOD
 | Thu, Aug 11 2022 |  |
| CrossFit 20220811 | CFA Kids - Week 105 | Squat Program 20220811 | Home WOD 20220811 |
CrossFit 20220811
(Time, Rx2, Rx3)
Warmup
Power Snatch & Overhead Squat
EMOTM x 8
- 2 BTN Snatch Push Press
WOD: 6 Rounds
- 6 Power Snatch
- 9 Overhead Squats
- 12 Box Jump Overs (24/20)
Rx 75/55
Rx2 65/45, step-ups ok
Rx3 45/35, lower box
INTENDED STIMULUS
10:00-15:00
Perform multiple rounds of 6 power snatches and 9 overhead squats unbroken
Control your pace on the box jump-overs
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| Daniel O | 19:45 Rx | | | Wanona | 12:55 Rx2 | 55# | | Tricia | 18:48 Rx3 | | | Lauren | 11:45 | Rx3 - 3 rnds | | Joanie | 16:06 | 35#, 5 rounds | | Sushant | 18:05 | 75#, cleans |
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CFA Kids - Week 105
(Time, Rx2, Rx3)
Warm Up:
100m run
10 Single-arm Ring Rows
25ft Single-arm DB Overhead Carry
Right then Left Arm
5 V-ups
10s Bar Hang
25ft Double DB Overhead Carry
Skill/Strength: 8 Rounds
1 min on / 45s rest
Shuttle Runs
WOD: 3 Rounds for Time
100m DB Farmers Carry
7 Hanging Knee Raises
4 DB Overhead Walking Lunges or 8 Walking Lunges
Weight Options:
20#, 15#, 10#, 8#, 5#
Game:
Cyclone (circle one person outside has to tag the person that is 'it')
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| Patrick | 7:38 Rx2 | | | Paisley | 6:56 Rx3 | |
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Squat Program 20220811
(Check In)
Cardio Warmup
90/90 Breathing
- 20 Ankle Extensions
- 20 Deadbugs
- 20 Glute Bridges
- 20 Bird Dogs
- 10 Goblet Squats
Back Squat
- warm up to 65%
- 4 x 8 @ 65%
Accessory: 3 rounds
- 15 Rear Foot Elevated Split Squats /leg
- 50 ft OH Walking Lunge
- 10 weighted Leg Extensions /leg
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Home WOD 20220811
(Reps)
Warmup: 3 Rounds
20 sec jumping jacks
– Rest 10 sec
20 sec lateral skater jumps
– Rest 10 sec
20 sec hollow rocks
– Rest 10 sec
WOD: EMOTM x 16 mins
(30 sec on / 30 sec off)
- Min 1: 30 sec Jumping Lunges
- Min 2: 30 Situps
(score = total reps)
Stretch:
- 400m Walk
- 45 sec Scorpion stretch /side
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