WOD
 | Thu, Sep 22 2022 |  |
| CrossFit 20220922 | CFA Kids - Week 117 | Squat Program 20220922 | Front Squat 5-Rep Max | Home WOD 20220922 |
CrossFit 20220922
(Rounds, Rx2, Rx3)
Warmup:
30s bike (easy pace)
20 alt plank reach throughs
30s bike (moderate pace)
20 alt Cossack squats
20 situps
30s bike (fast pace)
20 air squats
20 v-ups
Overhead Squat 5-5-5-5-5
WOD: 10 Min AMRAP (rounds)
- 15 GHD Situps
- 20/14 Assault Bike cals
Rx2 - GHDs to parallel
Rx3 - Abmat Situps, 15/9 Assault Bike
INTENDED STIMULUS
Complete 5+ rounds
Lower body intensive workout
GHD sit-ups should be unbroken the entire workout
Finish the calories on the bike in 1:20 or less
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| Coach J | 4.5 Rx | | | Katie A | 4.15 Rx | | | Brittney | 4 Rx | | | Josh | 4.1 Rx2 | | | Sushant | 3.75 Rx2 | | | Tricia | 3.5 Rx2 | | | Lisa | 3.5 Rx2 | |
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CFA Kids - Week 117
(Time, Rx2)
Warm Up:
100m jog
6 Alt elbow-to-instep
10 air squats
100m jog
5 Up-down + box step-up
10 Alt lunges
100m jog
5 Box step overs
Skill/Strength: 3 Rounds 20s on / 10s off
V-ups
Hollow rocks
Mountain climbers
Plank hold
WOD: For time
100m run
7 Burpee box overs or step overs
3 Power cleans
100m run
5 burpee box overs
3 Power cleans
100m run
3 burpee box overs
3 Power cleans
100m run
Weight Options:
35#, 25#, 15#, dumbbells
Game:
Animal Relay Races
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Squat Program 20220922
(Check In)
Warmup
- 5 Hip Airplanes /side
- 10 Cat/Cow
- 5 Modified Curlup /side
- 5 x 10 sec Side Plank /side
- 5 x 10 sec Bird Dog /side
- Goblet Squat Hold & Stretch
- 10 Pistol Negatives /leg
Front Squat
- warmup Tempo descents w/band
- build to max weight set of 5
(record max in other tab)
Accessory: 5 Rounds
- 40 sec DB Romanian Deadlifts (50/35)
- 40 sec Hollow Hold
- 40 sec Banded Side Steps (20 sec per direction)
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Front Squat 5-Rep Max
(Weight,  5 Rep Max)
Work to a 5 Rep Max Weight for Front Squat
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Planned: Tue,Mar19,2024 Sun,Sep10,2023 Fri,Dec16,2022 Thu,Nov10,2022 Thu,Sep22,2022 Mon,Feb1,2021 Tue,Jan26,2021 Fri,Jan22,2021 Thu,Jan21,2021 Mon,Jan18,2021| 1st | 140 Rx | Coach A Tue, Mar 19, 2024 | | 2nd | 135 Rx | Coach E Tue, Mar 19, 2024 | | 3rd | 120 Rx | Julie A Tue, Mar 19, 2024 | | 1st | 225 Rx | Coach C Tue, Mar 19, 2024 | | 2nd | 215 Rx | Joe K Sat, Mar 4, 2023 | | 3rd | 190 Rx | Coach J Tue, Jan 26, 2021 |
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Home WOD 20220922
(Rounds)
Warmup: 10 min jog
WOD: 10 min AMRAP (rounds)
- 15 weighted V-ups
- 200m weighted Run
Stretch: 2 rounds
- 30 sec Frog stretch
- 30 sec Couch stretch /side
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