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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
WOD
Saturday - CrossFit Grays Harbor
Class
(All)
At-Home Workouts
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Saturday
Warm-up
AMRAP x 3 MINUTES
5 KB (or Backpack) Sumo Deadlift
10 Alt. Lunges
10 Hollow Rocks
5 Russian Swings
Rest 1:00
AMRAP x 3 MINUTES
5 KB (or Backpack) Sumo Deadlift High Pulls
10 Alt. Jumping Lunges
10 Russian Swings
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
10 KB Sumo Deadlift High Pull
8 Alt. Lunges
6 Tuck-Ups
Rest 1:00
AMRAP x 5 MINUTES
10 Russian Kettlebell Swings
8 Alt. Lunges
6 Tuck-Ups
Rest 1:00
AMRAP x 3 MINUTES
10 American Kettlebell Swings
8 Alt. Lunges
6 Tuck-Ups
(Score is Rounds + Reps)
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
10 Backpack Sumo Deadlift High Pull
10 Backpack Front Squats
10 Tuck-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
10 Russian Backpack Swings
10 Backpack Front Squats
10 Tuck-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
10 Backpack Hang Muscle Snatch
10 Backpack Front Squats
10 Tuck-Ups
Optional Finisher
Metcon (No Measure)
3 SETS
20 Leg Lifts
20 Hollow Flutter Kicks (1R/1L = 1Rep)
20 Russian Twists (1R/1L = 1 Rep)
-Rest as needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 11, 2020
Male Athletes
Female Athletes
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