WOD
 | Thu, Mar 2 2023 |  |
| CrossFit 20230302 | CFA Kids - Week 159 | Home WOD 20230302 | 1000 Air Squats |
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% |
| Marcus | 51 Rx | Solo | | Tracy L | 82 Rx2 | Trase | | Daniel O | 82 Rx2 | Trase | | Tricia | 75 Rx3 | Licia | | Saul | 95 | A/Saul 35#/bix jumps | | Arianna | 95 | A/Saul 35# /bix jumps | | Lily | 75 | Licia 15# |
|
CFA Kids - Week 159
(Reps)
Warm Up:
10 ring rows
10 plank shoulder taps
10 single-leg lateral line hops/leg
10 kip swings
10 situps
3-5 strict pull-ups
Skill/Strength:
Broad Jump Max 3x1
Jump Rope Max 4x1 set
WOD PREP
WOD: Partner WOD*: 15 Min AMRAP
60 (1) Synchronized Situps
(2) Squats
(3) Pushups
40 Box Jumps
20 Chest-2-Bar Jumping Pullups
*partners split box jumps and pullups as needed
Game:
TBD
| 0% | | | | 0% |
|
Home WOD 20230302
(Reps)
Warmup: 3 rounds
10 Cossack squats
10 âTâ push-ups
5 pause goblet squats
5 goblet squats
â Add load to the Cossack and goblet squats as desired.
WOD: 10 Min AMRAP
- 20 Air Squats
- 10 Hand Release Pushups
Stretch: 3 rounds
- 20 sec doorway Pec stretch /side
- 10 prone Snow Angels
| 0% | | | | 0% |
|
1000 Air Squats
Mar 1, 2023 - Mar 31, 2023 (Individual Goal 1,000) 
Accumulate 1000 Air Squats in the month of March.
Focus on good depth and upright body position.
If you cannot squat below parallel, then go as low as you can (with upright torso) but also focus on ankle mobility to help you achieve a full depth (below parallel) squat by the end of the month.
| Coach J | | | Phil | | | Coach E | | | Amelia | | | Tricia | | | Tracy L | | | Coach A | | | Lisa | | | James H | | | Matt | | | Dan | | | Coach B | | | Marcus | | | Katie C | |
|
