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Components
Diane
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 (No Measure)
EMOM x 12 MINUTES
15/12 Cal Row
(No Measure)
B. 60:00 GPP
Warm-up
3-4 ROUNDS w/ Single KB...
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 "Strict Burpees"
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
Skill
ON A 12:00 RUNNING CLOCK...
8:00 - Practice Kipping HSPU Breakdown
4:00 - Practice Tempo DL Drill w/ Empty Barbell
(No Measure)
Workout
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Finisher
Metcon (No Measure)
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
C. STRENGTH / GYMNASTICS
No Additional Strength. Go hard on "Diane"!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 17, 2020
Male Clients
Female Clients
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