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Components
"THE 2021 EXPERIENCE"
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
No additional Conditioning today. Push the pace in the 2021 Experience!
B. 60:00 GPP
Warm-up
3 ROUNDS
:30 Tuck Hold
20 Jumping Jacks
10 Up-Downs
5 Empty BB Z-Press
Into…
3 ROUNDS
10 Alt Elbow Punches
10 BB Strict Press
10 Tall Jumps
Workout
"THE 2021 EXPERIENCE" (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go...perform 21 Sit-Ups
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Optional Finisher
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 - 10 DB Arnold Press (Athlete Choice)
Min 2 - 20 DB Hammer Curls
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK...
8:00 Recovey Row
into...
EMOM x 12 MINUTES
MIN 1 - 12 Strict Ring Rows
MIN 2 - 12 Tempo Push-Ups (2121)
(No Measure)
Goal: Use the 8:00 row to flush the body...smooth and non-stop row w/ nasal breathing only. 2:00-2:30 per 500m. In the EMOM, dial in your basic strict gymnastics. Strict is strong.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 01, 2021
Male Clients
Female Clients
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