WOD
 | Thu, Feb 2 2023 |  |
| CrossFit 20230302 | CrossFit 20230202 | CFA Kids - Week 152 | Ring Muscle Up Program Day 1 | Ring Muscle Up Program Day 2 | Home WOD 20230202 | Protein Challenge |
CrossFit 20230302
(Reps, Rx2, Rx3)
Warmup: 2 rounds
- 30 Plate Jumps
- 10 alt Spiderman Stretches
- 20 lateral Plate Jumps
- 10 plate Deadlifts
- 10 plate Presses
Core Warmup: 3 rounds
- 30 sec Hollow Hold
- 30 sec Plank Hold
Clean & Jerk review
- walkthrough
- work to heavy Clean & Jerk
WOD Prep
Partner WOD: 15 Min AMRAP
5-10-15-20... (continue adding 5 reps/round)
- Clean & Jerk
- Synchronized Abmat Situps
- Synchronized Box Jump Overs (24/20)
(partners can split C&J however they like)
Rx - 115/85
Rx2 - 95/65, step-ups ok
Rx3 - 75/55, lower box
| 0% |  | |  | 0% |
|
CrossFit 20230202
(Reps, Rx2, Rx3)
Warmup: 2 rounds
50ft farmers carry
10 DB Romanian deadlifts
50ft DB overhead walk
10 DB bent over rows.
30 sec deep lunge stretch, right then left
Pullup Progression (swings, kips, kipping pullups, climbing pullups)
Hang Power Clean review
Deadlift Warmup: 2 mins to build to moderate weight
EMOTM x 7 mins: 1 Deadlift
(build to heavy single)
WOD: 13 min AMRAP
- 8 Deadlifts
- 5 Hang Power Cleans
- 3 Burpee Pullups
Rx 115/75
Rx2 95/65
Rx3 75/55, jumping pullups
INTENDED STIMULUS
6-10 rounds
Moderate load, should be able to move quickly for unbroken rounds or with deliberate breaks for grip
This workout will get grippy, break the work up intentionally to preserve grip for the full 13:00
Choose a weight that they can move quickly, breaking only to readjust grip deliberately before the last deadlift rep
| 0% | | | | 0% |
| 1st | 113 | Coach J Thu, Feb 2, 2023 |
| Marcus | 64 Rx | | | Katie C | 128 Rx3 | | | Joanie | 120 Rx3 | | | Coach J | 113 | 50# DB snarch | | Arianna | 96 | 75#DL/front squats | | Lily | 72 | 35#/front squats | | Saul | 64 | Front squats | | Daniel O | 0 | DNF |
|
CFA Kids - Week 152
(Rounds)
Warm Up: 2 rounds
20s each
Samson stretch ea/side
Alt plank reach-throughs
Scorpion stretch ea/side
Good mornings
Jumping Jacks
Mountain climbers
Skill/Strength:
Weighted Bulgarian Split Squats 10-10-10-10 (5 ea leg)
DB Bent Over Rows 10-10-10-10 (5 ea arm)
WOD Review
WOD: 15 Min AMRAP (rounds)
10 Single Arm KB Swings (right)
10 Single Arm KB Swings (left)
150m Row
10 Back Rack Barbell Lunges (right)
10 Back Rack Barbell Lunges (left)
(KB Swings to eye level)
Game:
TBD
| 0% | | | | 0% |
|
Ring Muscle Up Program Day 1
(Reps, Rx+)
Warmup
Day 1 strength test (baseline)
- Max Unbroken Strict Pullups
Rest as needed
- Max Unbroken Strict Ring Dips
Score = total reps (record individual rep scores and any bands used in comments)
Rx+ Advanced: Max Ring Muscle Ups in 10 Minutes (stop at 30 and record time if applicable)
| 0% | | | | 0% |
|
Ring Muscle Up Program Day 2
(Check In)
Warmup
4 Rounds
- 4 Alt. Archer Ring Rows /side
- rest 30 sec
- 4 Alt Archer Ring Pushups /side
- rest 30 sec
- 8 Ring Beat Swings
(rest as needed between rounds)
5 Rounds
- 3 Low Ring Negatives (6-8 sec descent)
- Advanced: Jumping Ring MU Negatives
(rest 90 sec between rounds)
5 Rounds
- 8-10 Band Assisted False Grip Low Ring Pullups
(rest 90-120 sec between rounds)
- Advanced: Max Reps Ring Pullups (rest 2:30 between rounds)
| 0% | | | | 0% |
|
Home WOD 20230202
(Time)
Warmup: 2 rounds
10 weighted RDLs
10 over-the-fences
20 lateral hops over an object
WOD: 5 rounds with partner
- 30 alternating weighted snatches
- 30 object jump overs (knee height)
(split work as needed)
Stretch:
- 1 min Upper Back lacrosse ball /side
- 1 min lacrosse ball on Calf /side
| 0% | | | | 0% |
|
Protein Challenge
Feb 1, 2023 - Feb 28, 2023 (Individual Goal 50) 
Goal: Eat More Protein
Why: Protein is the key component needed to build muscle and improve metabolism. It also helps keep you satiated throughout the day.
Every meal should revolve around protein. Aim to get at least 20 grams of protein each meal (the more the better).
If you don't want to count calories or macros, that's ok. Just work to get a palm sized piece of meat or similar protein source at each meal, or use protein powder in your oatmeal or pancakes. Get creative.
Record how many meals each day you eat with at least 20 grams of protein. Goal is 50 meals.
| Coach J | | | Coach E | | | Tricia | | | Joe K | | | Coach B | | | Matt | | | Tracy L | | | Coach A | | | Aaron D | |
|
