WOD
 | Thu, Nov 17 2022 |  |
| CrossFit 20221117 | CFA Kids - Week 133 | Pullup Program 20221117 | Home WOD 20221117 |
CrossFit 20221117
(Reps, Rx2)
Warmup:
8 rounds
20s slow row
10s fast row
1 Round
20s wall-facing handstand hold
20s handstand hold
20s alt shoulder taps in handstand against a wall
Push Press 5-5-5-5-5
WOD: 2 rounds
5 Min AMRAP
- 15/10 cal Row
- 10 Pushups
(Rest 5 Mins between rounds)
Rx2: 10/7 cal Row, knee-pushups
- count both calories and reps for your score
INTENDED STIMULUS
4-5 rounds each 5:00 AMRAP
High aerobic effort
Athletes should find a calorie count that allows them to finish in 30s
Athletes should find a rep scheme on the push up that allows them to go unbroken
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| Tricia | 121 Rx2 | Half body push-ups | | Zack W | 80 Rx2 | Full pushups |
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CFA Kids - Week 133
(Time, Rx2)
Warm Up: 2 rounds 20s each
PVC pass thrus
pushups
scap pullups
wall squat
alt stepups
matador or box support hold
ring rows
air squats
Skill/Strength:
Review Power Snatches then 3-3-3-3
WOD Skills Warmup
WOD: AMRAP x 7
7 DU Attempts or Jump Rope Singles
7 box stepups
7 power snatches
Game:
Walking Lunges Red Light, Green Light
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| Patrick | 64 Rx | | | Paisley | 102 Rx2 | | | Wake | 104 Rx2 | | | Brook | 182 Rx2 | |
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Pullup Program 20221117
(Check In)
Warmup
3 Rounds
- 8 Banded PVC Overhead Squats
- 6 Strict Deficit HSPU from Box
- 6 Strict Butterfly Circles
- 8 PVC Lat Openers
Dips - 3 Rounds
- 15 Shoulder Shrugs
- 3 Slow Dip Negatives
- 10 Bar Pushups (or regular/deficit)
Grip Capacity - 5 Rounds
- 20 sec Passive Hang
- 40 sec Double KB/DB Hold
Core Buster: 2 rounds (45 sec work/15 sec rest)
- Extended Spider Plank
- Narrow High Plank
- Low Elbow Plank
(rest extra 30 secs between rounds)
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Home WOD 20221117
(Reps)
Warmup:
30 sec single-unders
30 sec hollow rocks
30 sec wall squats
30 sec single-single-double
30 sec slow v-ups
30 sec single-arm weighted thrusters
– Rest 10 sec between movements.
WOD: 20 min AMRAP
- 4 weighted Thrusters
- 6 weighted Situps
- 24 lateral Line Hops
Stretch: 2 rounds
- 1 min foam roll Lower Back
- 1 min foam roll Quads
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