WOD
 | Thu, Jan 19 2023 |  |
| CrossFit 20230119 | CFA Kids - Week 148 | Upper Body Accessory 20230119 | Home WOD 20230119 | 500 Situps in January |
CrossFit 20230119
(Time, Rx2, Rx3)
Warmup:
1 min row (conversation pace)
10 alternating spiderman stretch
10 alternating plank reach throughs
30 sec downward dog stretch
1 min row (moderate pace)
10 inchworms
10 alternating Samson stretch
10 push-ups
1 min row (workout pace)
10 burpee-over-rower
10 jumping pull-ups or ring rows
C2B Pullup Progression:
Position on the pull-up bar
Kip swing
2 kip swings + 1 kip
2 kip swings + 1 chin-over-bar pull-up
2 kip swings + 1 chest-to-bar pull-up
2 kip swings + 1 pull-up + 2 kip swings
Review Rowing
WOD: 21-15-9-15-21
- Calorie Row
- C2B Pullups
Rx2 - Regular Pullups
Rx3 - 12-9-6-9-12 cals, Jumping Pullups
Stretch: Banded Shoulder stretch
INTENDED STIMULUS
8:00-13:00
Push the pace on the rower
Complete the set of 21 calories in 1:15 or less
Complete each set of chest-to-bar pull-ups in 3 sets or less
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| Coach J | 16:40 Rx | | | Josh | 14:49 Rx2 | | | Tracy L | 12:12 Rx3 | Rx cals | | Joanie | 15:02 Rx3 | Rx cals |
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CFA Kids - Week 148
(Time)
Warm Up:
10 over-the-fence
10 under-the-fence
20 walking lunges
10 inchworms + 1 push-up/rep
10 alt spiderman stretches
20 alt hip taps
10 jumping lunges
10 jumping squats
20 double knee tucks in plank
Skill/Strength:
Squat Cleans 4-4-4-4
WOD Review
WOD: CrossFit Open 18.2 & 18.2a
On a 12:00 clock:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Game:
Rock, Paper, Scissors
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| Wake | 8:28 Rx | | | Brook | 9:29 Rx | | | Patrick | 11:51 Rx | |
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Upper Body Accessory 20230119
(Check In)
Warmup: 2 rounds
- 10 Half Kneeling Bottoms Up KB Presses /side
- 30 sec Crab Extension
- Hollow Rock to Support
- 20 Plank Ball Juggling
Bar Swings: 2 rounds
- 5 Glide Swings
- 5 Glide Swing + Leg Lift
- 5 x Three position swing
Handstand Work: 3 Rounds
- 3 x Pike Pushup Jump to Handstand
- 5 Handstand Compression into Straddle Pike
- 5 Eccentric HS Straddle Lowers
Accessory: 3 rounds
- 10 Starfish Side Plank /side
- 25 Situps
- 10 Prone KB Rows
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Home WOD 20230119
(Reps)
Warmup: 2 rounds
10 alternating spiderman stretch
10 hamstring scoops /side
10 alternating cossack squats
5 wall squats
WOD: on a 12:00 minute clock
1-2-3-4-5-6-7-8-9-10
- Single Leg Squats (Pistols)
- object facing Burpees
then
max rep burpees in remaining time
(score = total number of burpees at the end)
Stretch:
- 1 min foam roll Quads
- 1 min foam roll Lower Back
- 1 min foam roll Calves
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500 Situps in January
Jan 9, 2023 - Jan 31, 2023 (Individual Goal 500) 
Accumulate 500 Situps in the month of January. Do 1000 situps or 500 on the GHD for Rx+.
| Coach J | | | James H | | | Phil | | | Tricia | | | Tracy L | | | Josh | | | Coach B | | | Aaron D | | | Dan | | | Matt | | | Patrick | | | Chloe | | | Lisa | | | Coach E | | | Coach A | | | Zack | | | Joanie | | | Marcus | |
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