WOD
 | Tue, Feb 28 2023 |  |
| CrossFit 20230228 | CFA Kids - Week 158 | Home WOD 20230228 | Protein Challenge |
CrossFit 20230228
(Time, Rx2, Rx3)
Warmup:
2 sets:
30 jumping jacks
5 staggered stance good mornings /leg
10 leg swings/leg (across the body)
10 steps of bear crawl
3 sets
100m run
10 DB deadlifts
10 alternating plank shoulder taps
– Increase pace of the run each round.
Double Under Practice
- 1 min Double Unders
- 30 sec rest
- 45 sec Double Unders
- 20 sec rest
- 30 sec Double Unders
- 10 sec rest
- 15 sec Double Unders
DB Hang Power Clean Progression & WOD Prep
WOD: 4 rounds
- 400m Run (500m Row/1200m Bike)
- 20 DB Hang Power Cleans (35/25)
- 100m DB Front Rack Carry (35/25)
(3 laps indoors)
(use 2 DBs for all movements)
Rx2 - 12 Cleans, 50m Carry
Rx3 - 200m Run, 20 Cleans, 15/10 DB
INTENDED STIMULUS
11:00-16:00
Light DB load and large sets
Finish DB movements in 1-2 sets for the entire workout
Move at a faster pace than a walk on the carries
Your chance to work through fatigue and keep moving under a lighter load
Stretch: 1 min lacrosse ball roll /foot
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| 1st | 18:22 Rx | Coach A Tue, Feb 28, 2023 | | 2nd | 17:53 Rx2 | Coach E Tue, Feb 28, 2023 | | 1st | 18:55 Rx | Coach J Tue, Feb 28, 2023 | | 2nd | 19:32 Rx | James H Tue, Feb 28, 2023 | | 3rd | 19:15 Rx3 | Matt Tue, Feb 28, 2023 |
| Coach A | 18:22 Rx | | | Coach J | 18:55 Rx | | | James H | 19:32 Rx | | | Clarice | 22:00 Rx | | | Daniel O | 26:40 Rx | 40# | | Coach E | 17:53 Rx2 | | | Marcus | 20:28 Rx2 | | | Katie C | 17:50 Rx3 | 20# Rx run/reps | | Matt | 19:15 Rx3 | 30# Rx run/reps | | Tricia | 20:07 Rx3 | 15#, 500m row |
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CFA Kids - Week 158
(Reps)
Warm Up: 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
Skill/Strength:
Bar Hang Power Cleans Review
Bar Hang Power Cleans 3-3-3-3
WOD PREP
WOD: 13 min AMRAP
8 Deadlifts
5 DB Hang Power Cleans
3 Burpee Pullups
Game:
TBD
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| Tina | 176 Rx | | | Primadelia | 108 Rx | |
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Home WOD 20230228
(Time)
Warmup:
100m run
10 toy soldiers
10 over-the-fence steps
10 toe touches
100m run
10 hollow rocks
1o walking lunges
10 toe touches + jump and reach
WOD:
- (buy-in) 600m Run
then 21-15-9-3 of...
- V-ups
- Weighted Step-ups (knee height)
- Alt weighted Ground-to-Overhead
then (cash-out) 600m Run
Stretch:
- 1 min foam roll Calf /leg
- 1 min foam roll IT Band /leg
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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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