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Today, athletes will focus on their overhead squats. They will participate in a team WOD of Deck of Cards!
Spades: over head squats (plate)
Hearts: push ups (onto plate)
Clubs: ground to over head (plate)
Diamonds: sit ups (with plate)
Jack, king, queen: 10 reps
Ace: 11 reps
Joker: 15 burpees
This week athletes will be focusing on Over head Squats. This week will complete the squat series.
3 Handstand Push ups
6 OH Squats
9 Burpees Over the bar
Please join us for our annual CrossFit Community fundraiser for Breast Cancer Awareness. Each year, members of the CrossFit community, gather at their box and perform the WOD “Grace.” The WOD consists of 30 Clean and Jerks for time. CFkids will participate this year in the event and will perform the WOD today during class.
If you would like to donate under CrossFit Port Chester, here is the link: Donate to Breast Cancer Awareness
P.S. Have your kids wear PINK for the event! Thanks.
This week we will continue our focus on Back Squats. Last week, all kids practiced releasing the bar from the rack and performing back squats.
This week WOD is for time:
Athletes will have a back squat strength focus today.
250 meter row
Toes to bar
Teams of 3. Follow the leader style. Once athlete is done with 250 row, the team follows the leader onto next movement. Score is toes to bar and push ups combined.
This week we will phase out of the front squat and into the back squat movement.
8 Front Squats
10 Double Unders or 30 singles
Partner 2: Burpees until partner 1 completes round.
Today we will continue the barbell front squat movement but as a strength focus only.
10 Burpee Box Jumps
10 P-bar Dips
This week we will be focusing on the barbell movement, the “Front Squat.” Athletes will begin the week without weight and will be advised by coaches over the next two weeks on increasing their weight.
EMOM for 4 Rounds
Toes 2 Bar
Each athlete will begin at different stations.
Happy October! The squat is a fundamental movement. We are continuing this movement throughout the month of October with variations of the movement.