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Components
Metcon
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
Clinic
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Intro Class
On Ramp
Open Gym
PULSE - HR Monitor
Unlimited Members - Open Gym
Date
WOD
Tuesday HOME - BayWay CrossFit
Class
(All)
HOME
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (1/7)
WOD
Tuesday HOME
Warm-up
20 Single Unders
20 Fast Single Unders
20 High Jump Single Unders
10 Penguin Taps Drill*
:20 Double Unders or Double Under attempts
Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - 6/6 Bulgarian Split Squats
MIN 2 - 4-8 Reps of DB Hang Power Clean*
*Athlete can sub a backpack in place of DB for Hang Power Cleans
(Score is Load)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
60 Double Unders
15/12 Cal Row
15 DB Hang Power Cleans
15 Sit-Ups
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Bulgarian Split Squat -- Athletes should be able to complete each side unbroken- scale to no load if needed!
DB Hang Power Clean -- Athletes should be able to complete these unbroken in the Workout- scale the load accordingly.
Double Unders -- For athletes still working on the skill of DU, choose a scaling option that will allow you to complete in 1:00 or less.
Row -- Athletes should be able to complete in 1:00 or less- scale volume accordingly.
Sit-Ups -- Scale back the reps to allow athletes to complete unbroken every round.
*Movement Adjustments*...
Bulgarian Split Squats -- We can sub Split squats without foot elevated. If needed, place a plate or abmat below the back knee so you can work the depth of the back leg over time.
DB Hang Power Clean -- We can sub Deadlifts or KB Swings.
Double Unders -- We can sub 120 Singles, or Cal Bike if an athlete cannot jump.
Row -- We can scale Cal Bike if equipment or shuttle run
Sit-ups -- We can sub :30 plank or Reverse Crunches.
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
xAMRAP x 15 MINUTES
60 Double-Unders or 1:00 Mountain Climbers
15 Backpack Sumo Deadlift High Pulls
15 Backpack Hang Power Cleans
15 Sit-Ups
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 14, 2020
Male Athletes
1
Robert
Wells
HOME
3 + 0
30 Dubs/30 Singles Per Round 30# DB
Female Athletes
1
Katy
Andrews
HOME
3 + 67
2 30#’s UB - DU
2
chrissa
teel
HOME
3 + 40
Bike & 25#db
3
JuJu
Ardoin
HOME
3 + 32
25s
4
Elisa
Ramos
HOME
4 + 60
Singles, 30 lbs DB, 2x MC, 2x Run
5
Geri
Niess
HOME
4 + 0
6
STEPHANIE
JUAREZ
HOME
3 + 101
60- Mountain Climbers 2-15lb db
7
Alexis
Hayes
HOME
3 + 79
200m run , 20lbDB
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