WOD
 | Thu, Dec 8 2022 |  |
| CrossFit 20221208 | CFA Kids - Week 140 | Pullup Program 20221208 | Home WOD 20221208 |
CrossFit 20221208
(Time, Rx2, Rx3)
Warmup: Junkyard Dog
4 Rounds per partner
- 8 Jumps around your partner
- 8 Jumps over and crawl under your partner
10-8-6-4-2 Ring Rows & Ring Dips
Deadlift Warmup
The 12 WODs of Christmas: 5 Rounds
- 400m Run (500m Row, 1200m Bike)
- 5 Deadlifts (85% of 1RM)
Rx2 - 300m Run (375 Row, 900 Bike), 75% of 1RM
Rx3 - 200m Run (250 Row, 600 Bike), 65% of 1RM
| 0% |  | |  | 0% |
| Katie A | 14:52 Rx | | | Daniel O | 13:13 Rx2 | | | Ankur | 15:41 Rx2 | Rx run | | Josh | 15:42 Rx2 | Rx run | | Joanie | 11:58 Rx3 | | | Matt | 15:30 Rx3 | | | Wayne | 16:47 Rx3 | Rx run |
|
CFA Kids - Week 140
(Time)
Warmup: Junkyard Dog
4 Rounds per partner
- 8 Jumps around your partner
- 8 Jumps over and crawl under your partner
10-8-6-4-2 Ring Rows & Matador Dips
Deadlift Warmup
The 12 WODs of Christmas: Partner 5 Rounds
- 400m Run (500m Row, 1200m Bike) - split run
- 5 Deadlifts
| 0% | | | | 0% |
| Brook | 26.29 Rx | Brecke | | Wake | 26:29 Rx | Brecke |
|
Pullup Program 20221208
(Check In)
Cardio Warmup
2 Rounds /side
- 3 KB Bottoms Up Cleans
- 2 KB Bottoms Up Presses
- 1 KB Bottoms Up Squat
2 Wall Walks
Shoulder Killer: 20-18-16-14...4-2
- Hang Muscle Clean + Strict Press
(use empty barbell, perform each set unbroken quickly, rest as much as needed between sets)
Front Lever Progression (on bar or rings)
- Tuck
- 1/2
- Single Leg
- Straddle
- Full
(Try each progression twice, use band assistance if necessary)
Accessory: 3 rounds (superset)
- 10 DB Floor Press while in Glute Bridge
- 16 alternating Renegade Rows
(Rest as needed between rounds)
| 0% | | | | 0% |
|
Home WOD 20221208
(Check In)
Warmup: 3 rounds
10 PVC pass throughs
10 superman pulses
5 elbow instep+ hamstring stretch /side
5 wall squats
WOD: EMOTM x 14 mins
- Min 1: 40 sec Situps
- Min 2: 40 sec Handstand Hold
Rest 3 mins
Tabata (8 rounds of 20 sec on/10 sec off)
- Bottom to Bottom PVC Overhead Squats ('rest' for 10 secs in the bottom of the squat)
Stretch: 30 ATY raises (light weight)
| 0% | | | | 0% |
|
