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Components
Back Squat
"SPEED DEMON"
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - 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
Tuesday
A. CONDITIONING
No additional Conditioning.
B. 60:00 GPP
Warm-up
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
*Option to use DB as a Goblet Cossack Squats in the 3rd Round.
**Perform with PVC or BB.
Strength
Back Squat (3-3-3-3)
Back Squat
3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy
(Score is Weight)
Workout
"SPEED DEMON" (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
Cool Down
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back
(No Measure)
C. STRENGTH / GYMNASTICS
No Additional Strength.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 16, 2021
Male Clients
Female Clients
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