WOD
 | Tue, Sep 6 2022 |  |
| CrossFit 20220906 | CFA Kids - Week 112 | Home WOD 20220906 |
CrossFit 20220906
(Time, Rx+, Rx2)
Warmup
3 Rounds
- 25 GHD Situps (scale reps or ROM if needed)
Partner WOD: 7 Rounds
- 15 Burpees over Partner
- 20 Med Ball Situps (20/14)
(One partner holds a plank while the other does burpees and jumps over the partner. Switch as often as needed. Toss Med Ball back and forth with partner on situps. Each partner does 10 situps)
Rx2 - 10 Burpees over Partner, 14/10 Med Ball
Rx+ (solo version) 10 Burpees to 6 inch target, 20 abmat situps
INTENDED STIMULUS
9:00-13:00
Fast and simple workout that should encourage more athletes to push for Rx'd
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| 1st | 13:47 Rx2 | Coach A Tue, Sep 6, 2022
Coach B Tue, Sep 6, 2022 | | 2nd | 16:15 Rx2 | Chloe Tue, Sep 6, 2022 | | 1st | 16:25 Rx | Coach J Tue, Sep 6, 2022
Josh Tue, Sep 6, 2022 | | 2nd | 16:15 Rx2 | Aaron D Tue, Sep 6, 2022 |
| Clarice | 15:27 Rx+ | 10# | | Tricia | 19:55 Rx+ | | | Josh | 16:25 Rx | | | Coach J | 16:25 Rx | | | Triston | 19:56 Rx | Dillton | | Dylan | 19:56 Rx | Dillton | | Coach B | 13:47 Rx2 | Annrooke | | Coach A | 13:47 Rx2 | Annrooke 14# | | Aaron D | 16:15 Rx2 | 10# | | Chloe | 16:15 Rx2 | 10# |
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CFA Kids - Week 112
(Time)
Warm Up:
1-min Jog, row, bike, or jump rope (leisurely pace)
6 Alt Spiderman stretch
6 Alt Scorpion stretch
10 Leg swings/leg (across body)
5 Staggered stance good mornings/leg
20 High knees
20 Plank hold
10 leg swings/leg (front and back)
20 Butt kickers
10 Alt Cossack squats
20 Mountain climbers
10 Situps
Skill/Strength: 1 set
Max double-KB farmers hold
Review WOD Skills
WOD: On a 14:00 clock
400-m run
Then AMRAP in the remaining time...
6 Double KB or DB deadlifts
15 Situps
Weight Options:
TBD
Game:
Limbo
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| Patrick | 177 Rx | 1000m bike | | Paisley | 258 Rx | 200m row |
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Home WOD 20220906
(Time)
Warmup: 2 rounds
20 sec hollow hold
20 unweighted good mornings
10 knee push-ups
10 supermen
5 dive bombers
5 wall squats
WOD: 7 Rounds
- 10 burpees to target (6 inches above reach)
- 20 situps
Stretch:
- 1 min Cobra stretch
- 1 min Couch stretch /side
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