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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
A. CONDITIONING
Metcon (Calories)
5 SETS
1:30 Max Cal Row
-Rest 3:00 b/t Sets-
(Score is Lowest Cals)
Goal: All out. This conditioning effort should make your belly turn. If it doesn't, you're probably not going hard enough. Don't leave anything on the table here...all out.
B. 60:00 GPP
Warm-up
2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners
Into…
AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press
*Switch to Box Jumps at 3:00
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)
(Score is Rounds + Reps)
MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups
KG BB: (70/55)|(50/35)
Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back
(No Measure)
C. STRENGTH / GYMNASTICS
ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 15, 2021
Male Clients
Female Clients
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