WOD
 | Thu, Dec 15 2022 |  |
| CrossFit 20221215 | CFA Kids - Week 141 | Squat Program 20221215 | Home WOD 20221215 |
CrossFit 20221215
(Time, Rx2, Rx3)
Warmup:
- 500m Row
- 30 sec Hollow Hold
- 30 sec Ring Rows
- 250m Row
- 30 sec Hollow Rocks
- 30 sec Ring Rows (harder)
- 45 sec Shuttle Run
- 10 Tuck Ups
- 10 DB Push Press
- 10 Shuttle Runs
- 10 V-ups
- 10 DB Snatch
3 Rounds (alternate w/ a partner)
- 100 ft Single Arm DB Overhead Carry per arm
(build load to a heavy unbroken set)
Deadlift Warmup
The 12 WODs of Christmas
6-8-10-12-10-8-6 of...
- Wall Balls (20/14)
- DB Snatch
- Deadlifts
- Double DB Push Press
- Front Rack Single-DB Squats
Rx 50/35 DB, 225/155 Barbell
Rx2 40/25 DB, 185/125 Barbell
Rx3 30/20 DB, 135/95 Barbell
| 0% |  | |  | 0% |
| Courtney | 16:48 Rx2 | RX for snatch, WB & Sqt/ RX 2 for deadlift & push press | | Josh | 27:50 Rx2 | | | Zack | 24:36 Rx3 | | | Lisa | 25:34 Rx3 | | | Dan | 25:39 Rx3 | | | Daniel O | 27:00 Rx3 | | | Tricia | 30:00 | moved awesome today and listened to body! | | Coach J | 31:33 | Slow AF |
|
CFA Kids - Week 141
(Time)
Warmup:
- 150m Row
- 30 sec Hollow Hold
- 30 sec Ring Rows
- 150m Row
- 30 sec Hollow Rocks
- 30 sec Ring Rows (harder)
- 45 sec Shuttle Run
- 10 Tuck Ups
- 10 DB Push Press
- 10 Shuttle Runs
- 10 V-ups
- 10 DB Snatch
Deadlift Warmup
DB Snatch Review
The 12 WODs of Christmas
4-6-8-10-8-6-4 of...
- Wall Balls
- DB Snatch each arm
- Deadlifts
- DB Push Press each arm
- Front Rack Single-DB Squats
| 0% | | | | 0% |
| Brook | 12:14 Rx | 25#/6# | | Tina | 14:23 Rx | 35#/8# | | Patrick | 17:16 Rx | 85#/15# |
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Squat Program 20221215
(Check In)
Warmup: 3 rounds
- 10 twist and reach
- 10 side lunges (5/side)
- 5 goblet squats (light)
- 5 paused goblet squats (light)
Pistol Progression/Drills
- Prep (seated/squat Leg Lifts)
- Hip Flexor Prep (standing/box)
- Progressions (touchdown, box, assisted)
- Muscle Prep (courtsey/knee lunges)
- Balance (candlestick, plate drills)
Back Squat 5-5-5-5-5
Stretch: 2 rounds
- 1 min Quad foam roll
- 1 min Straddle stretch
| 0% | | | | 0% |
| Coach J | Yes | | | Coach E | Yes | | | Dylan | Yes | |
|
Home WOD 20221215
(Time)
Warmup: rest 10 secs between movements
20 sec hollow hold
20 sec shoulder taps
1 min shuttle run
20 sec tuck-ups
20 sec weighted bent over rows
30 sec shuttle runs (fast)
WOD: 21-18-15-12-9
- V-ups
- alternating weighted plank pull-throughs
- Shuttle Runs
Stretch: 1 min lacrosse ball Foot Roll /foot
| 0% | | | | 0% |
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