WOD
 | Thu, Mar 23 2023 |  |
 | Gymversary: Coach J(10) |
| CrossFit 20230323 | CFA Kids - Week 163 | Home WOD 20230323 | 1000 Air Squats |
CrossFit 20230323
(Time, Rx2, Rx3)
Warmup
2 min row, bike, or run (easy pace)
10 leg swings /leg (forward and back)
10 push-ups to down dog
1 min row, bike, or run (moderate)
10 box step-overs (24/20)
10 jumping squats
30 sec row, bike, or ski (fast)
5 box jump overs (24/20)
10 up-downs
5 box jump-overs (clear the box– scale the height as needed)
Rope Climb Progression
Shoulder to Overhead Warmup
Pullup Strength
- 7 single strict pullups (scale to hardest version you can - use weight if needed)
WOD:
- 30 Box Jump Overs (24/20)
- 20 Shoulder to Overhead, 135/95
- 10 Rope Climbs
Rx - jump all the way over the box
Rx2 - jump on the box then over, 115/75, 5 rope climbs
Rx3 - box step ups, 75/55, 5 rope lowers
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| 1st | 7:36 Rx2 | Coach E Thu, Mar 23, 2023 | | 2nd | 9:53 Rx3 | Coach A Thu, Mar 23, 2023 | | 3rd | 11:40 Rx3 | Tracy L Thu, Mar 23, 2023 | | 1st | 9:58 Rx3 | Aaron D Thu, Mar 23, 2023 | | 2nd | 12:53 Rx3 | Matt Thu, Mar 23, 2023 |
| Coach E | 7:36 Rx2 | | | Daniel O | 8:10 Rx3 | | | Coach A | 9:53 Rx3 | 95# | | Abhi | 9:57 Rx3 | 95# | | Aaron D | 9:58 Rx3 | 5 rope climbs | | Tracy L | 11:40 Rx3 | 65#, 5 rope climbs | | Matt | 12:53 Rx3 | | | Chloe | 13:10 Rx3 | 5 rope climb attempts | | Saul | 10:20 | scaled | | Arianna | 12:13 | scaled |
|
CFA Kids - Week 163
(Reps)
Warm Up: 2 rounds
30 Plate Jumps
10 alt Spiderman Stretches
20 lateral Plate Jumps
10 plate Deadlifts
10 plate Presses
Skill/Strength:
Core Warmup: 3 rounds
20s Hollow Hold
20s Plank Hold
Clean & Jerk review
4-4-4-4
WOD Prep
WOD: Partner WOD: 15 Min AMRAP
5-10-15-20... (continue adding 5 reps/round)
Clean & Jerk
Synchronized Abmat Situps
Synchronized Box Jump Overs
split C&J
Game:
TBD
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Home WOD 20230323
(Time)
Warmup:
- 45 sec easy jog (15 sec rest)
- 45 sec step-ups or over the fence (15 sec rest)
- 45 sec inchworm + pushup (15 sec rest)
5 wall squats
20 lateral line hops
5 tuck-jumps
5 object jump overs
3 weighted burpees
3 weighted power cleans
3 weighted front squats
3 weighted push presses
3 weighted burpee squat clean thrusters
WOD:
- 30 object Jump Overs (knee height)
- 20 deficit Handstand Pushups (or deficit stink bug pushups)
- 10 Wall Walks
Stretch: 2 rounds
- 30 sec Calf stretch /leg
- 30 sec lacrosse ball Foot Roll /foot
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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 | |
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