WOD
 | Sat, Feb 4 2023 |  |
| Barbell Strength 20230204 | 20230204 CrossFit Kids | Home WOD 20230204 | Protein Challenge |
Barbell Strength 20230204
(Check In)
Warmup:
- 1 min Row or Jump Rope
- 1 min Bike or Run
- 1 min Plank Hold
EMOTM x 6
- 3-5 seated Box Jumps
(try to increase height each minute)
Clean Warmup
- 5 Hang Muscle Cleans
- 5 High Hang Power Cleans
- 5 Hang Power Cleans
- 5 Low Hang Power Cleans
4 Sets for load
- 3 Position Cleans (High, Hang, Low)
3 Push Press
3 Push or Split Jerks
Clean/Jerk Complex: 5 sets
- 1 Clean Pull
- 1 Hang Squat Clean
- 1 Front Squat
- 1 Push Press
- 1 Push/Split Jerk
Accessory: 2 rounds
- 10 Supinated Clean-grip Bent-Over Rows
- 8 Double DB Close Grip Floor Press (heavy)
- 6 Barbell Rollouts
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| Matt | Yes | | | Coach E | Yes | | | Joe K | Yes | | | Coach A | Yes | | | Tracy L | Yes | | | Coach B | Yes | | | Aaron D | Yes | | | Chloe | Yes | | | Phil | Yes | | | Andrew | Yes | |
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20230204 CrossFit Kids
(Time)
Warmup: jump rope for 2 minutes
3 rounds:
5 inchworms
10 cat cows
10 Cossack squats
Skill work: parallettes
Tuck support
Tuck planche
L support (one leg at a time)
Shoot throughs
WOD: 21-15-9
Burpees
Squats
Push-ups
Reverse lunges
Sit-ups
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Home WOD 20230204
(Time)
Warmup: :40-:30-:20
Mountain climbers
Jumping jacks
Good mornings
– No rest between movements (4:30 total).
WOD: 13 min AMRAP
- 8 alt Single Leg Squats
- 20 ft Broad Jump
- 3 Wall Walks
Stretch: 1 min Pigeon stretch /side
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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 | |
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