WOD
 | Thu, Oct 20 2022 |  |
| CrossFit 20221020 | CFA Kids - Week 125 | Pullup Program 20221020 | Home WOD 20221020 |
CrossFit 20221020
(Time, Rx2, Rx3)
Warmup
Accumulate 30 L-Pullups
WOD:
- 50/35 Cal Bike
- 1 min L-sit Hold
- 50 Wall Balls (20/14)
Rx2 40/28 cals, bent knee L-sit, 14/10 WB
Rx3 30/21 cals, plank hold, 10/8 WB
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| Coach J | 10:55 Rx | | | Tricia | 10:02 Rx2 | 35 cal | | Sushant | 10:09 Rx2 | | | Ankur | 11:23 Rx2 | |
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CFA Kids - Week 125
(Reps)
Warm Up: 3 rounds
10 scap pushups
5 wide stance inchworm pushups
10 scap shrugs
5 close stance inchworm pushups
Skill/Strength:
Review Negative Pullups
Review WOD skills
WOD: 5 rounds of 2-min AMRAPs
3 ring rows
3 pushups
5 deadlifts
7 box jump-overs (low box)
– Rest 1:00 between sets
Game:
Group Jump Rope
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Pullup Program 20221020
(Check In)
Thoracic Mobility: 10 reps each
- Cat/Cow
- Wall Slides
- Wall Wipers / side
- Thread the Needs w/ KB/DB /side
- Thoracic Spine Extension on Foam Roll (without weight, then with weight)
- Quadruped Rotations / side
- Half Kneeling Resisted Rotation /side
Dynamic Warmup: 3 rounds (per side)
- 3 Bottoms Up Dead Cleans
- 2 Bottoms Up Presses
- 1 Bottoms Up Squat
Dip Builder
- 2 x 20 Dip Shrugs
- 3 x ASAP Dip Negatives (20 sec goal)
- 3 x 5-10 Bar Pushups
Grippy: 5 Rounds
- 20 sec Passive Hang (or 10 sec single arm hang /side)
- 40 sec Double KB/DB Hold (heavy)
Accessory: 2 rounds, 8 reps of each
- Banded Overhead PVC Squats
- Deficit Box HSPU
- Strict Butterfly Circles
- PVC Lat Opener
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| Coach B | Yes | | | Coach A | Yes | | | Coach E | Yes | | | Dylan | Yes | |
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Home WOD 20221020
(Check In)
Warmup: 2 rounds
10 alternating scorpion stretches
10 laying hip crossovers
10 laying leg swings /side
5 dive bombers
30 shoulder taps
40 mountain climbers
50 jumping jacks
WOD: EMOTM x 16 mins
Min 1 - 45 sec plank hold
Min 2 - 45 sec handstand hold
Min 3 - Max distance Broad Jumps
Min 4 - Rest
(no score recorded today, just check in)
Stretch: 3 rounds
- 30 sec ATY raises
- 30 sec banded Pullaparts
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