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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Saturday - 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
Saturday
A. CONDITIONING
Metcon (Time)
FOR TIME
2 SETS
15 Back Squats (155/105)
15 Burpees Over Bar
into...
2 SETS
10 Back Squats (185/135)
10 Burpees Over Bar
(Score is Time)
KG BB1: (70/55)
KG BB2: (85/60)
*Goal: Unbroken. Foot to the floor the whole time. This should hurt in the first set of squats. No pacing...let's see what we got.
B. 60:00 GPP
Warm-up
3 SETS (10:00 Cap)
:30 Superman Hold
:30 Hollow Body Hold
5/5 Tempo SA Ring Rows (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlifts
Workout
Metcon (Time)
WORKOUT
FOR TIME
25-20-15-10-5
Deadlifts (225/155)|(155/105)
2-4-6-8-10
Ring Muscle Ups
(Score is Time)
KG BB: (100/70)|(70/55)
Option 1 RMU: Jumping RMU/BMU
Option 2 RMU: Strict Pull-Up
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:
Saturday, January 02, 2021
Male Clients
Female Clients
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