WOD
 | Thu, Dec 22 2022 |  |
| CrossFit 20221222 | CFA Kids - Week 143 | Pullup Program 20221222 | Home WOD 20221222 |
CrossFit 20221222
(Reps, Rx2, Rx3)
Warmup:
45 sec row (25-30 s/m)
10 inchworms
45 sec row (30-35 s/m)
10 single-leg calf raises /leg
45 sec row (35+ s/m)
Double Under Progression/Practice:
20s each
single-under
single-single-double
double-unders
double-unders
Accumulate 100 Hollow Rocks
- perform 25 situps every time you break
WOD: 5 x 2 Mins
- 25/18 Cal Row
- Max Double Unders in remaining time
(rest 2 mins between sets)
Rx2 - 18/13 Cal, Max DU attempts
Rx3 - 10/7 Cal, Max Singles
INTENDED STIMULUS
Rows in 1:30 or faster
Advanced athletes should aim for 1:00 on the rower
Up to 75 DUs for fast rowers with excellent DUs
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| Coach J | 137 Rx | | | Daniel O | 117 Rx2 | | | Marcus | 33 Rx2 | | | Tricia | 31 Rx2 | | | Dan | 147 Rx3 | 18 cals |
|
CFA Kids - Week 143
(Time)
Warm up:
5-mins Cardio
Review WOD Skills
'The 12 Days of Christmas' - Partner WOD
- 1 Box Jump
- 2 Single Arm KB Snatch
- 3 Goblet Squats
- 4 KB Swings
- 5 Burpees
- 6 Hollow Rockers
- 7 Push Press
- 8 Hang Clean
- 9 Deadlift
- 10 Wall Balls 20/14
- 11 Knees-2-90
- 12 Snatches
Rep scheme follows the '12 Days of Christmas' song
1...
2, 1...
3, 2, 1...
4, 3, 2, 1...
etc.
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| Paisley | 28:35 Rx | Paibro | | Brook | 28:36 Rx | Paibro | | Wake | 31:54 Rx | Watrick | | Patrick | 31:54 Rx | Watrick |
|
Pullup Program 20221222
(Check In)
Warmup: 2 Rounds
- 30 sec passive Hang
- 20 sec partner assisted Shoulder Opener
- 10 High Plank Plate Hops
- 5 Ball Ups on Bar
Gymnasty Day
2 rounds
- 10 sec single arm hang /arm
- 3 Pullovers
- 10 Bar Dips
- 5 inverted Deadlifts
- 15 sec Tuck Front Lever Hold
2 rounds
- 10 Press HS Shoot Through Drills
- 10 Ice Cream Makers
- 5 Bar Skin the Cats
Planche Progression
- Frog Stand --> Straight Arm
- Planche Lean --> Tuck
- Straight Arm --> Elbow Planche
- Planche Pushup
- Pike Hold --> Shoulder Planche
- Shoulder Lever/Chameleon Tuck
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Home WOD 20221222
(Reps)
Warmup:
3 min jog
10 hamstring kick-ups /leg
30 sec single-unders
10 single-leg calf raises /leg
30 sec single-single-doubles
WOD: 5 x 2 Mins for reps
- 300m Run
- Max forward/backward hops to a low target (3 inch)
(rest 2 mins between sets)
Stretch:
- 1 min foam roll Calf /leg
- 1 min foam roll IT Band /leg
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