WOD
 | Thu, Mar 21 2024 |  |
| CrossFit 20240321 | Squat Program 20240321 | Home WOD 20240321 | Whole Foods Challenge |
CrossFit 20240321
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
SKILL/STRENGTH: Squat Snatch Review & Warm-Up
3-5-7 squat snatches
– Build to workout weight across the 3 sets
WOD: For time
5 squat snatches (95/75)
15 hand-release push-ups
15/10-cal row
10 squat snatches
15 hand-release push-ups
15/10-cal row
15 squat snatches
15 hand-release push-ups
15/10-cal row
Rx2 75/55, 10/8-cal row
Rx3 45/35, knee hand-release push-ups, 10/8-cal row
INTENDED STIMULUS
9:00-12:00
Snatches in :30 or less as touch-and-go or quick single reps
Row in 1:00 or less
Hand-release push-ups in 1:30 or less
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| 1st | 9:29 Rx2 | Coach A Thu, Mar 21, 2024 | | 2nd | 8:37 Rx3 | Tracy L Thu, Mar 21, 2024 | | 3rd | 10:03 Rx3 | Natalie Thu, Mar 21, 2024 | | 1st | 11:00 Rx2 | Carlos Thu, Mar 21, 2024 | | 2nd | 11:16 Rx2 | Matt Thu, Mar 21, 2024 | | 3rd | 11:40 Rx3 | Perry Thu, Mar 21, 2024 |
| Coach A | 9:29 Rx2 | | | Carlos | 11:00 Rx2 | | | Matt | 11:16 Rx2 | | | Carsyn | 8:34 Rx3 | | | Tracy L | 8:37 Rx3 | | | Tricia | 9:03 Rx3 | | | Tracy B | 9:40 Rx3 | Scaled | | Natalie | 10:03 Rx3 | | | Nickolas | 10:10 Rx3 | 15 cal | | Marcus | 10:30 Rx3 | 65# / 30 DUs / Hand release | | Perry | 11:40 Rx3 | | | Joanie | 12:12 Rx3 | | | Brook | 7:03 | Scaled | | Wake | 9:58 | scaled | | Sven | 0 Rx3 | | | Daniel O | 0 | DNF |
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Squat Program 20240321
(Check In)
Warmup
Back Squat
- 1 x 6 @ 70%
- 1 x 6 @ 80%
- 1 x 3 @ 90%
- 1 x 2 @ 95%
Front Squat
- 1 x 5 @ 65%
- 1 x 4 @ 75%
- 2 x 4 @ 80%
Stretch
| 0% | | | | 0% |
| Coach A | Yes | | | Joe S | Yes | | | Coach E | Yes | | | Coach J | Yes | |
|
Home WOD 20240321
(Time)
WARM-UP:
200m walk
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
WOD Warm-Up:
3-5-7 dumbbell squat snatches
– Build to workout weight across the 3 sets
WOD: For time
6 alternating dumbbell squat snatches (15-50)
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
12 alternating dumbbell squat snatches
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
18 alternating dumbbell squat snatches
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
| 0% | | | | 0% |
|
Whole Foods Challenge
Mar 1, 2024 - Mar 31, 2024 (Individual Goal 200) 
Score 1 point for each macronutrient made of fresh, whole foods...
- whole food protein
- whole food carbs
- healthy fats
Each fresh macronutrient eaten at a meal counts as 1 point (note: it is not each food item, e.g. multiple veggies would only count as 1 point). Maximum 3 points for a meal.
Any fresh, whole foods or healthy fats eaten as a snack may also count as 1 point.
| Coach J | | | Coach E | | | Tricia | | | Coach B | | | Coach C | | | Coach A | | | Carsyn | | | Marcus | | | Tracy L | | | Joe K | |
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