WOD
 | Thu, Aug 25 2022 |  |
| CrossFit 20220825 | CFA Kids - Week 109 | Squat Program 20220825 | Home WOD 20220825 |
CrossFit 20220825
(Time, Rx2, Rx3)
Warmup:
6 mins
30 plate hops
15 ground plate to overhead (10/15 lb)
10 counter-balance squats
With a partner: accumulate 50 DB Devils Presses (alternate every rep)
WOD:
60-48-36-24-12
- Double Unders
30-24-18-12-6
- DB Power Cleans
Rx - 50/35 DB
Rx2 - 1/2 reps of DU attempts, 35/20 DB
Rx3 - Singles, 15/10 DB
INTENDED STIMULUS
7:00-12:00
Complete the 30 DB power cleans in 3 sets or less
Expect a lot of bicep, shoulder, and forearm fatigue
| 100% |  | |  | 0% |
| Josh | 14:14 Rx | +PR | | Sara | 10:24 Rx2 | | | Tricia | 5:38 Rx3 | 15# | | Clarice | 6:59 Rx3 | | | Dylan | 7:10 Rx3 | |
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CFA Kids - Week 109
(Time)
Warm Up: 8-mins
3 Inchworms + 1 push-up/each
6 Samson stretch lunges
9 Wall balls
Skill/Strength:
Review...
Rowing
DB Snatches
V-ups
Wall Balls
WOD: AMRAP x 20 w/ a partner
30 cal Bike or row
30 Dumbbell snatches
30 V-Ups or abmat sit-ups
30 Wall balls
Weight Options:
20#, 15#, 8#, 10#, 5# / 10#, 8#
Game:
Movements by Squares
| 0% | | | | 0% |
| Patrick | 250 Rx | Paitrick | | Paisley | 259 | Paitrick |
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Squat Program 20220825
(Check In)
Warmup
- 10 Cat Cow
- 30 Sec Pigeon Pose /side
- 5 Candlesticks
- 5 Plie Squat /side
Back Squat Walkouts
- 5 x 1 @ 150% (15 secs)
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Accessory: 3 Rounds
- 10 Banded Pullover Deadbugs /side
- 15 V-ups
- 20 Sec Side Plank /side
| 0% | | | | 0% |
| Coach E | Yes | | | Triston | Yes | | | Coach J | Yes | |
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Home WOD 20220825
(Time)
Warmup
2 Rounds...
- 10 Alt Scorpion Stretch
- 10 Lying Leg Crossovers
then 1 Round...
- 400m Run
- 10 tempo Pushups
- 200m Run
- 5 tempo Hand Release Pushups
WOD: 5 Rounds
- 15 Hand Release Pushups
- 300m Run
Stretch:
- 1 min Doorway Pec Stretch /side
- 1 min PVC Cuban Presses
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