WOD
 | Tue, Aug 23 2022 |  |
| CrossFit 20220823 | CFA Kids - Week 108 | Pullup Program 20220823 | Home WOD 20220823 |
CrossFit 20220823
(Reps, Rx2, Rx3)
Warmup
Snatch Progression
Toes-2-Bar Warmup
WOD:
5 MIn AMRAP of
- 12 Toes-2-Bar
- 12 Squat Snatch (75/55)
Rest 2 mins then 5 Mins AMRAP of
- 9 Toes-2-Bar
- 9 Squat Snatch (95/65)
Rest 2 mins then 5 Mins AMRAP of
- 6 Toes-2-Bar
- 6 Squat Snatch (115/75)
Rx2: Knees-2-Armpits, 45/35->75/55->95/65
Rx3: Hanging Knee Raises, 45/35 of Power Snatch -> Overhead Squat -> Power Snatch + Overhead Squat
INTENDED STIMULUS
Accumulate more rounds as the workout goes on.
2-3 rounds in the 1st AMRAP
3-4 rounds in the 2nd AMRAP
3-5 rounds in the 3rd AMRAP
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| 1st | 114 Rx2 | Coach E Tue, Aug 23, 2022 | | 2nd | 127 Rx3 | Tracy L Tue, Aug 23, 2022 | | 1st | 145 Rx3 | James H Tue, Aug 23, 2022 | | 2nd | 127 Rx3 | Josh Tue, Aug 23, 2022 | | 3rd | 128 | Phil Tue, Aug 23, 2022 |
| Coach E | 114 Rx2 | | | Tricia | 165 Rx3 | | | James H | 145 Rx3 | Knee-to-elbow | | Joanie | 141 Rx3 | | | Tracy L | 127 Rx3 | 55# | | Josh | 127 Rx3 | | | Jenna | 110 Rx3 | | | Markus | 95 Rx3 | | | Phil | 128 | 35# |
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CFA Kids - Week 108
(Time)
Warm Up:
30S Bike, row, or jump
10 Staggered stance good mornings/leg
5 Inchworms with a push-up
10 Good mornings + jump for height
20 Alt shoulder taps in stinkbug position
3 Stinkbugs
30s Bike, row, or ski
Skill/Strength: On a 8:00 clock
Every 90s perform
5 Deadlifts
Review: Walls Walks, etc.
WOD:
9 Deadlifts
3 Wall walks or partial ROM
Weight Options:
65#, 55#, 45#, 35#, 15#, 10#
Game:
Group Jump Rope
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| Paisley | 36 Rx | | | Patrick | 48 Rx | |
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Pullup Program 20220823
(Check In)
3 Rounds
- 10 Pronated Band Pullaparts
- 10 Plank Shoulder Taps /side
- 5 Scapular Pushups
- 5 Rope Hang Scapular Pullups
3 x 5 Rope Pullups
3 x 5 Rope Knee Raises
3 x 5 Rope Cinches
Headstand, Handstand, Freestanding HSPU
Accessory: 5 Rounds
- 8 Double DB Bicep Curls
- 12 Banded Hollow Rocks
- 8 Double DB Tricep Extensions
- 15 V-Ups
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Home WOD 20220823
(Reps)
Warmup: 2 Rounds
1 min jump rope
5 elbow instep + reach /side
5 squat-to-stand
5 wall squats
30 sec air squats
WOD: 1 Min work x 5 rounds
- 12 walking lunges then max Air Squats
- 3 min rest and 100m walk between sets
Stretch: 2 rounds
- 30 sec standing Quad stretch /side
- 30 sec Couch stretch /side
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