WOD
 | Thu, Sep 8 2022 |  |
 | Gymversary: Tracy L(1) |
| CrossFit 20220908 | CFA Kids - Week 113 | Squat Program 20220908 | Home WOD 20220908 |
CrossFit 20220908
(Time, Rx2, Rx3)
Warmup
EMOTM x 7
- 1 or 2 Rope Climbs (or half climbs or rope cinch practice)
WOD: 5 Rounds
- 30 sec L-Sit Hold
- 30 sec High Plank
- 30 sec Chin-over-bar Hold
- 30 sec High Plank
Score = total time to complete all 5 rounds. Accumulate each 30 sec segment if you cannot do them unbroken (e.g. two 15 second holds)
Rx2 20 secs of each
Rx3 20 secs of each, Tuck Hold instead of L-sit, and Banded Chin Over Bar or Ring Row Hold
| 0% |  | |  | 0% |
| Coach J | 17:50 Rx | | | Tricia | 15:45 Rx3 | 30sec | | Casey | 15:45 Rx3 | 30sec | | Brittney | 16:40 Rx3 | 30sec | | Josh | 18:21 Rx3 | Tuck / no band |
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CFA Kids - Week 113
(Time, Rx2)
Warm Up: 3 Rounds
100m Run
10 Jump squats
5 Up-Downs
Skill/Strength:
Review WOD Skills
WOD: 3 rounds for time with a partner
4 Rope climb attempts or 8 Rope lowers
8 Hang power cleans
20 Bar-facing burpees
– Resting partner holds a plank in a push-up position
Weight Options:
35#, 25#, 15#
Game:
Stuck in the Mud Tag
| 0% | | | | 0% |
| Paisley | 11:04 Rx | Paisake | | Patrick | 14:09 Rx | Patgela | | Wake | 11:04 Rx2 | Paisake |
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Squat Program 20220908
(Check In)
Warmup
Overhead Squat
- establish 1RM with 5-5-3-3-2-1-1-1
then
- 1 x 5 @ 60%
- 1 x 5 @ 70%
- 1 x 5 @ 80%
Accessory: 3 Rounds
- 20 Goblet Squats
- 20 KB Swings
| 0% | | | | 0% |
| Triston | Yes | | | Dylan | Yes | | | Omar | Yes | |
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Home WOD 20220908
(Time)
Warmup: 3 Rounds
- 30 sec slow jog
- 30 sec run
(increase pace of run each round)
WOD: 3 Rounds
- 1000m Run
- 80 lateral Line Hops
Stretch:
- 90 sec lacrosse ball on Calves /side
- 60 sec seated Hamstring stretch /side
| 0% | | | | 0% |
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