CFP Washington – CrossFit Kids
April getting her early morning foam roll in.Warm-up Coach’s Choice Strength/Skill Back Squats 5×2 (80% of 1RM)
Deena PR*ing her snatch!Warm-up 10 Partner Tire Flips 20 Partner Wall Balls 500m Run Strength/Skill OT2:00 x 6 1 Rope Climb (2 anchored back-to-stand) 16 Ft. Handstand Walk (12 Wall Runs) 20 Supermans (hold for 1 sec. at top) 12 Deficit Push-ups (24/16 KBs) Scaled: 6 Deficit Push-ups (45/25 plates) *HS Walkers, set up your Push-up station 16 ft. away (4 mat lengths wide) from the rope.
Banded OH Distraction
Stay tuned for the in class announcement of the October 30 day No Bread Challenge! This is going to be a box wide challenge staying away from any and all grains.Warm-up 500m Run 2 Rds: 5 Skin the Cats (10 Table Tops) 2 Rope Climbs (4 back-to-stand) 10 Pull-aparts (red/black band) 10 Barbell Good Mornings Straight Legged Bear Crawl Strength/Skill 3 Position Pause Snatch Pull EMOM x 9 Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs Pos. 3 – bar in hip crease (think “pockets”), work for vertical torso, knees forward and weight in mid-foot Metcon 7 x 2:00 Rounds 200m Run 7 Deadlifts (315/205) (225/135) (135/95) Max Double Unders *Rest 1:00 between rounds *If 315/205 = RX+ in Wodify If 225/135 = RX in Wodify Anything else = enter your scaled weight.